Fried Tofu

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Fried Tofu and Veggie
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Course Vegan, Vegetarian
Cuisine American, Vegetarian
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
servings
Ingredients
Course Vegan, Vegetarian
Cuisine American, Vegetarian
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
servings
Ingredients
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Instructions
Pressing the Tofu
  1. Place the Tofu on a Layer of Paper Towels. Fold a length of paper towels or a dishcloth in half or quarters to increase the absorbency. Place the folded towels on the cutting board, then place the block of tofu on the paper towels. ​ Note: If the paper towels become too wet after absorbing the initial moisture, you may want to place the tofu on a second, fresh layer of paper towels.
  2. Place another layer of folded paper towels or a clean kitchen cloth top of the block of tofu. Place the bowl or another cutting board on top of the top layer of paper towels. Place the weight into the bowl or onto the cutting board. Your weight should be heavy enough to press down evenly across the top of the tofu, but not so heavy so as to cause the tofu block to crumble. A large can of food is a perfect weight. Other objects that might work include an iron frying pan, a heavy book, or a small exercise dumbbell weight.
  3. Let the tofu sit for at least 30 minutes. The weight will gradually and effectively squeeze the moisture out of the block of tofu, where it will be absorbed by the paper towels. If the paper towels become fully saturated, you may need to replace them with fresh paper towels and continue pressing until the paper towels stop absorbing moisture. You can now proceed to cut the tofu block into strips or cubes for use in your recipes.
Cooking the Tofu
  1. Slice the drained and pressed tofu into 1/2-inch cubes.
  2. In a small bowl, combine the tofu with the remaining ingredients, except the oil, and toss gently to coat the tofu well. Or, place all ingredients in a zip-lock bag or covered container and shake well.
  3. In a large skillet, heat the oil over medium heat and add the tofu. Cook for 4 to 6 minutes, turning occasionally, until golden brown and lightly crispy.
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Chicken, Shrimp and Veggies

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Chicken, Shrimp and Veggies
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Course Main Dish
Prep Time 5 Minutes
Cook Time 10 Minutes
Servings
serving
Ingredients
Course Main Dish
Prep Time 5 Minutes
Cook Time 10 Minutes
Servings
serving
Ingredients
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Instructions
  1. Heat MCT oil on medium heat. Add garlic powder, salt and paper.
  2. Cook chicken in MCT oil until chicken easily springs back when poked. Add shrimp when chicken is almost done
  3. Cook the FC vegetable in your preferred method
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Deviled Eggs

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Deviled Eggs
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Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 12 Minutes
Servings
servings
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 12 Minutes
Servings
servings
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Instructions
  1. Once eggs are boiled and peeled, cut them in half and scoop out the cooked yolks into the bowl of a food processor or medium-size mixing bowl.
  2. Add the mayo, MCT oil, mustard, garlic and onion powders, and salt, and process until smooth. Alternatively, smash the mixture together with a fork until desired consistency is reached.
  3. Spoon the mixture into a piping bag and pipe into the whites.
  4. Sprinkle deviled eggs generously with Everything Seasoning.
  5. Serve and enjoy!
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Fried Chicken Salad w/MCT Dressing

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Fried Chicken Salad w/MCT Dressing
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Course Main Dish, Salads
Cuisine American
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
servings
Ingredients
Coating Mix
MCT Italian Dressing
Course Main Dish, Salads
Cuisine American
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
servings
Ingredients
Coating Mix
MCT Italian Dressing
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Instructions
  1. Mix Carbquick and herbs/spices together.
  2. With one hand, dip chicken breast in egg whites then in seasoned Carbquick mixture. Refrigerate coated fish for 15 minutes.
  3. Preheat to MCT oil on medium heat. Turn down heat if oil starts to smoke. Add coated chicken breast and fry until chicken springs back when you gently press your finger into it.
  4. Cut up fried chicken breast and add to salad. Top with MCT Italian Dressing
MCT Italian Dressing
  1. Mix MCT oil, seasoning, and apple cider vinegar and shake to blend. May need to adjust for taste. May add a pinch of splenda to sweeten slightly
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Garlic Italian Chicken Breast

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Garlic Italian Chicken Breast
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Course Main Dish
Cuisine Italian
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
servings
Ingredients
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Instructions
  1. In a large cast iron skillet, heat 1 tablespoon MCT oil over medium heat. Season chicken breasts lightly with salt and pepper. Sprinkle a heaping ½ teaspoon of dried basil, 1//2 teaspoon of oregano and ¼ teaspoon garlic powder over one side of chicken breasts.
  2. Place in skillet seasoned side down and season other side with equal amounts of salt, pepper, basil, oregano and garlic powder. After chicken has cooked for ~5 minutes, add minced garlic, flip chicken over and cook an additional 5-8 minutes, depending on thickness of breasts, until chicken is cooked through and golden brown.
  3. Remove to a plate, Scrap up browned bits of garlic out of the pan, add to chicken along with any juices. Squeeze with fresh lemon juice (optional).
Recipe Notes

Butterfly chicken = make a lengthwise cut from the thickest part of the chicken to the within ½ inch of the opposite side

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Fried Pollock and Broccoli

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Fried Pollock and Broccoli
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Course Main Dish
Cuisine American
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
servings
Ingredients
Coating Mix
Potato Topping
Course Main Dish
Cuisine American
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
servings
Ingredients
Coating Mix
Potato Topping
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Instructions
  1. Mix Carbquick and herbs/spices together.
  2. With one hand, dip fish in egg whites then in seasoned Carbquick mixture. Refrigerate coated fish for 15 minutes.
  3. Preheat to MCT oil on medium heat. Turn down heat if oil starts to smoke. Add coated fish and fry until fish flakes with fork.
  4. Add frozen broccoli to steamer and steam for 5 minutes or steam in bag according to directions.
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Classic Stuffed Bell Peppers

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Classic Stuffed Bell Peppers
This a tasty recipe and sure to please.
Classic Stuffed Bell Peppers
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Course Main Dish
Cuisine American
Prep Time 15 Minutes
Cook Time 25 Minutes
Servings
People
Course Main Dish
Cuisine American
Prep Time 15 Minutes
Cook Time 25 Minutes
Servings
People
Classic Stuffed Bell Peppers
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Instructions
  1. Cut the tops off the peppers and remove the seeds. Place the peppers in a large saucepan and cover with water. Bring to a simmer and cook 3 minutes, just until the peppers are slightly soft. Drain, rinse with cool water and set aside on paper towels to drain.
  2. In a skillet, heat the ground beef and onion and cook until no pink remains. Drain.
  3. Add the salt, pepper, rice, garlic powder and half of the tomato sauce.
  4. Stir well and spoon into the peppers.
  5. Top with the other half of the tomato sauce.
  6. Bake in an ungreased dish at 350 for 25-30 minutes. Serve warm.
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Hamburger Helper

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Hamburger Helper
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Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
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Instructions
  1. Heat a large skillet over medium heat. Brown the ground beef, onion, paprika, parsley, garlic powder, cayenne powder, salt and pepper.
  2. Stir in the milk, broth, macaroni and tomato sauce. Bring to a boil, cover and reduce heat to a simmer. Cook for 10-12 minutes or until pasta is tender. Stir occasionally to prevent sticking.
  3. Stir in cheddar cheese until melted.
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Chicken Fettuccini Alfredo

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Chicken Fettuccini Alfredo
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Course Main Dish
Cuisine Italian
Cook Time 25 minutes
Servings
servings
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Instructions
  1. Cook pasta al dente according to package directions, in lightly-salted water.
  2. Spray skillet with 0-Calorie Cooking Spray, add diced chicken. Cook 4-6 minutes, stirring occasionally, until no longer pink in the center. Once cooked, remove from heat but keep warm.
  3. Heat MCT Oil in a large saute or sauce pan. Add garlic and stir until well combined, then sprinkle in the flour. Saute for an additional minute to cook the flour, stirring occasionally. Slowly add chicken broth, whisking to combine until smooth. Whisk in milk, and bring the mixture to a simmer. Let cook for an additional minute until thickened, then stir in Parmesan cheese, salt and pepper until the cheese melted. Reduce heat to medium-low until pasta is cooked.
  4. Drain pasta, then immediately add pasta to the saute pan with Alfredo sauce. Toss to combine, slowly adding in the cooked chicken, stirring until the chicken and noodles have been coated evenly with the Alfredo sauce. Serve topped with chopped fresh parsley if desired.
  5. May choose to pair with your favorite FC Veggie, such as a cup of steamed broccoli or a light side salad with your favorite Achieve Approved Dressing. Enjoy with your favorite Freebie Beverage!
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‘Italian’ Chicken Noodle Soup

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'Italian' Chicken Noodle Soup
Liven up chicken noodle soup with a dash of basil and garlic-pepper blend.
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Prep Time 20 minutes
Cook Time 25 Minutes
Servings
people
Prep Time 20 minutes
Cook Time 25 Minutes
Servings
people
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Instructions
  1. In 4-quart saucepan, heat oil over medium heat. Add chicken. Cook 4 to 6 minutes, stirring occasionally, until no longer pink in center. Stir in onion. Cook 2 to 3 minutes, stirring occasionally, until onion is tender.
  2. Stir in broth, water and carrots. Heat to boiling. Cook 5 minutes over medium heat. Stir in broccoli, noodles, basil and garlic-pepper blend. Heat to boiling; reduce heat. Simmer uncovered 8 to 10 minutes, stirring occasionally, until vegetables and noodles are tender.
  3. Top each serving with cheese.
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