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Bean Burrito

Bean Burrito
Nutrition Facts
Bean Burrito
Amount Per Serving
Calories 387 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 15mg 5%
Sodium 1370mg 57%
Potassium 697mg 20%
Total Carbohydrates 60g 20%
Dietary Fiber 24g 96%
Sugars 6g
Protein 27g 54%
Vitamin A 23%
Vitamin C 17%
Calcium 46%
Iron 23%
* 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 servings
Category
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
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Nutrition Facts
Bean Burrito
Amount Per Serving
Calories 387 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 15mg 5%
Sodium 1370mg 57%
Potassium 697mg 20%
Total Carbohydrates 60g 20%
Dietary Fiber 24g 96%
Sugars 6g
Protein 27g 54%
Vitamin A 23%
Vitamin C 17%
Calcium 46%
Iron 23%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat refried beans. Place shredded cheese on tortilla. Place heated beans on cheese in tortilla. Top with lettuce, sour cream and salsa.
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Beer Battered Fish

Beer Battered Fish
Nutrition Facts
Beer Battered Fish
Amount Per Serving
Calories 389 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 6g 30%
Polyunsaturated Fat 12g
Monounsaturated Fat 1g
Cholesterol 105mg 35%
Sodium 1480mg 62%
Potassium 442mg 13%
Total Carbohydrates 44g 15%
Dietary Fiber 32g 128%
Sugars 3g
Protein 36g 72%
Vitamin A 15%
Vitamin C 9%
Calcium 27%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 6-8 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 6-8 Minutes
Passive Time
Servings servings
Category
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Nutrition Facts
Beer Battered Fish
Amount Per Serving
Calories 389 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 6g 30%
Polyunsaturated Fat 12g
Monounsaturated Fat 1g
Cholesterol 105mg 35%
Sodium 1480mg 62%
Potassium 442mg 13%
Total Carbohydrates 44g 15%
Dietary Fiber 32g 128%
Sugars 3g
Protein 36g 72%
Vitamin A 15%
Vitamin C 9%
Calcium 27%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Fish
  1. Heat oil (1 1/2 inches) in heavy saucepan or deep fryer to 350�F. Lightly coat fish in the 4 tablespoons of carbquik.
  2. -Mix remaining ingredients with hand beater or wire whisk until smooth. (If batter is too thick, stir in additional beer, 1 tablespoon at a time, until desired consistency.)
  3. -Dip fish into batter, letting excess drip into bowl.(Being very careful not to break the batter using a very light touch on the fish, or use a fork to spear the fish)
  4. -Fry fish about 2 minutes on each side or until golden brown; drain. Serve hot with Low Carb tartar sauce.
Low Carb Tartar Sauce:
  1. Mix all ingredients together and chill
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Beef Burrito

Beef Burrito Chips and Salsa
Nutrition Facts
Beef Burrito Chips and Salsa
Amount Per Serving
Calories 353 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.05g
Monounsaturated Fat 0.002g
Cholesterol 75mg 25%
Sodium 3758mg 157%
Potassium 175mg 5%
Total Carbohydrates 38g 13%
Dietary Fiber 12g 48%
Sugars 6g
Protein 33g 66%
Vitamin A 36%
Vitamin C 96%
Calcium 20%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
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Nutrition Facts
Beef Burrito Chips and Salsa
Amount Per Serving
Calories 353 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.05g
Monounsaturated Fat 0.002g
Cholesterol 75mg 25%
Sodium 3758mg 157%
Potassium 175mg 5%
Total Carbohydrates 38g 13%
Dietary Fiber 12g 48%
Sugars 6g
Protein 33g 66%
Vitamin A 36%
Vitamin C 96%
Calcium 20%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook meat and add taco mix. Follow directions on package
  2. Remove meat. In same pan, saute green peppers and onion in leftover taco seasoning mixture.
  3. Spread cheese wedge on tortilla (s). Add meat mixture sauteed veggies to tortilla
  4. Enjoy with side of chips and salsa
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Chicken Fajita, Chips & Salsa

Chicken Fajita, Chips & Salsa
Nutrition Facts
Chicken Fajita, Chips & Salsa
Amount Per Serving
Calories 397 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 2g 10%
Trans Fat 0.02g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 75mg 25%
Sodium 1595mg 66%
Potassium 614mg 18%
Total Carbohydrates 41g 14%
Dietary Fiber 16g 64%
Sugars 7g
Protein 38g 76%
Vitamin A 27%
Vitamin C 98%
Calcium 23%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
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Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
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Nutrition Facts
Chicken Fajita, Chips & Salsa
Amount Per Serving
Calories 397 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 2g 10%
Trans Fat 0.02g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 75mg 25%
Sodium 1595mg 66%
Potassium 614mg 18%
Total Carbohydrates 41g 14%
Dietary Fiber 16g 64%
Sugars 7g
Protein 38g 76%
Vitamin A 27%
Vitamin C 98%
Calcium 23%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook chicken breast and add taco mix. Follow directions on package
  2. Remove chicken. In same pan, saute green peppers and onion in leftover taco seasoning mixture.
  3. Spread cheese wedge on tortilla (s). Add chicken mixture. Add chicken, sauteed veggies to tortilla
  4. Enjoy with side of chips and salsa
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Carbquik Vegetable Bellini

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Carbquik Vegetable Bellini
Nutrition Facts
Carbquik Vegetable Bellini
Amount Per Serving
Calories 49 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.004g
Sodium 529mg 22%
Potassium 161mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 0.3g 1%
Sugars 3g
Protein 6g 12%
Vitamin A 7%
Vitamin C 8%
Calcium 4%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 minutes
Cook Time 5 minutes
Passive Time
Servings people
Category LP + FC
Ingredients
Prep Time 15 minutes
Cook Time 5 minutes
Passive Time
Servings people
Category LP + FC
Ingredients
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Nutrition Facts
Carbquik Vegetable Bellini
Amount Per Serving
Calories 49 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.004g
Sodium 529mg 22%
Potassium 161mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 0.3g 1%
Sugars 3g
Protein 6g 12%
Vitamin A 7%
Vitamin C 8%
Calcium 4%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat skillet on medium, add some oil, sweat garlic and shredded vegetables, add salt, and Italian seasoning. Cook until soft but not browned. Set aside to cool.
  2. In a mixing bowl, combine Carbquik, water, egg, hot sauce and black pepper. Stir until you get a pancake batter consistency. Add water if too thick. Add cheese and cooled sauteed vegetables. Mix and let rest for 10 minutes.
  3. Fry into pancake size oval shaped belinis until golden brown on both sides. Place on paper towel, and serve warm with low fat sour cream. Also excellent as accompaniment for meat and fish dishes in lieu of starches
  4. Let rest for 10 minutes.
  5. Fry into pancake size oval shaped bellinis until golden brown on both sides
  6. Serve warm with sour cream.
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Seafood Salad

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Seafood Salad
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Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category FP NC
Ingredients
Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category FP NC
Ingredients
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Instructions
  1. In a large bowl, mix together shrimp, crab meat, celery, green onion, green pepper, jalapeno, pimento, lemon juice, fat free mayonnaise, fat free sour cream, salt and pepper. Cover and let stand for at least three hours in the refrigerator to allow flavors to blend.
Recipe Notes

Modifications

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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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Company Casserole

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Company Casserole
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Prep Time 20 minutes
Cook Time 45 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
Prep Time 20 minutes
Cook Time 45 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
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Instructions
  1. Brown beef and drain fat.
  2. Add spaghetti sauce, heat thru til warm.
  3. Cook noodles according to directions on the package.
  4. In a bowl, combine cream cheese, sour cream, cottage cheese, and 1 c. of mozzarella cheese.
  5. Layer starting with beef and sauce, then noodles, then sour cream/cream cheese/cottage cheese mix.
  6. Repeat layers and end with the sauce layer and then sprinkle with remaining mozzarella on top.
  7. Bake at 350 degrees for about 45 mins.
Recipe Notes

Modifications
May serve with a small side salad or other Fibrous Carb.

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Beef Stroganoff (30 min. meal)

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Beef Stroganoff (30 min. meal)
Nutrition Facts
Beef Stroganoff (30 min. meal)
Amount Per Serving
Calories 337 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.02g
Cholesterol 74mg 25%
Sodium 889mg 37%
Potassium 205mg 6%
Total Carbohydrates 34g 11%
Dietary Fiber 5g 20%
Sugars 7g
Protein 34g 68%
Vitamin A 8%
Vitamin C 0.5%
Calcium 15%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 20 minutes
Cook Time 30 minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 20 minutes
Cook Time 30 minutes
Passive Time
Servings servings
Category AA
Ingredients
Votes: 1
Rating: 5
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Nutrition Facts
Beef Stroganoff (30 min. meal)
Amount Per Serving
Calories 337 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.02g
Cholesterol 74mg 25%
Sodium 889mg 37%
Potassium 205mg 6%
Total Carbohydrates 34g 11%
Dietary Fiber 5g 20%
Sugars 7g
Protein 34g 68%
Vitamin A 8%
Vitamin C 0.5%
Calcium 15%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Brown meat and drain off fat.
  2. Cook Carba Nada noodles using the directions on the package.
  3. Combine meat, cream of mushroom soup, packet of Lipton onion soup mix and sour cream and stir together.
  4. Add cooked Carba Nada noodles and can of mushrooms and mix together
Recipe Notes

Modifications
If you want this recipe to have less fat and calories, use 99% fat free ground turkey or chicken instead of extra lean ground beef. Also, you may prefer to combine all the ingredients and serve as a sauce over the Carba Nada noodles.:

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Baja Fish Tacos

Baja Fish Tacos
Nutrition Facts
Baja Fish Tacos
Amount Per Serving
Calories 264 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 8g 40%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Sodium 1443mg 60%
Potassium 302mg 9%
Total Carbohydrates 26g 9%
Dietary Fiber 12g 48%
Sugars 5g
Protein 28g 56%
Vitamin A 6%
Vitamin C 32%
Calcium 16%
Iron 6%
* 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 servings
Category FP+FC
Ingredients
Prep Time 15 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
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Nutrition Facts
Baja Fish Tacos
Amount Per Serving
Calories 264 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 8g 40%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Sodium 1443mg 60%
Potassium 302mg 9%
Total Carbohydrates 26g 9%
Dietary Fiber 12g 48%
Sugars 5g
Protein 28g 56%
Vitamin A 6%
Vitamin C 32%
Calcium 16%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Prepare a gas or charcoal grill for direct, medium-high heat (you can hold your hand 1 to 2 inches above cooking grate only 3-4 seconds). While grill heats, in a gallon size resealable bag, combine fish, lime juice, MCT and garlic.
  2. Press bag to seal and turn over several times to coat fish evenly with marinade. Marinate for 15 minutes.
  3. In a large bowl, whisk together taco sauce and sour cream until smooth. Add cabbage and mix to coat evenly. Set aside. Arrange tortillas in a stack and seal in foil. Lift fish from marinade and discard. Place fish and tortilla packet on a well-oiled cooking grate. Cover gas grill.
  4. Cook, turning fish and tortillas once with a wide spatula until fish is opaque in thickest part (cut to test) and tortillas are warmed through, 8 to 12 minutes total. Transfer tortillas to a serving basket and fish to a bowl.
  5. Discard any bones and skin, then break the hot fish into chunks. Wrap pieces of fish and cabbage mixture in warm tortillas. Add salt and cilantro to taste.
Recipe Notes

Modifications
You may serve with additional FC's 2 Fish Tacos