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Classic Stuffed Bell Peppers

Classic Stuffed Bell Peppers
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Nutrition Facts
Classic Stuffed Bell Peppers
Amount Per Serving
Calories 218 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0.1g 1%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.2g
Cholesterol 4mg 1%
Sodium 799mg 33%
Potassium 603mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 8g 32%
Sugars 12g
Protein 15g 30%
Vitamin A 50%
Vitamin C 447%
Calcium 30%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Category LP+FC+NC
Prep Time 15 Minutes
Cook Time 25 Minutes
Servings
People
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.
Course Main Dish
Cuisine American
Category LP+FC+NC
Prep Time 15 Minutes
Cook Time 25 Minutes
Servings
People
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.
Classic Stuffed Bell Peppers
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Nutrition Facts
Classic Stuffed Bell Peppers
Amount Per Serving
Calories 218 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0.1g 1%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.2g
Cholesterol 4mg 1%
Sodium 799mg 33%
Potassium 603mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 8g 32%
Sugars 12g
Protein 15g 30%
Vitamin A 50%
Vitamin C 447%
Calcium 30%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
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Hamburger Helper

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Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 359 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 48mg 16%
Sodium 525mg 22%
Potassium 267mg 8%
Total Carbohydrates 56g 19%
Dietary Fiber 19g 76%
Sugars 7g
Protein 35g 70%
Vitamin A 11%
Vitamin C 6%
Calcium 35%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
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.
Course Main Dish
Cuisine American
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
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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Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 359 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 48mg 16%
Sodium 525mg 22%
Potassium 267mg 8%
Total Carbohydrates 56g 19%
Dietary Fiber 19g 76%
Sugars 7g
Protein 35g 70%
Vitamin A 11%
Vitamin C 6%
Calcium 35%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
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Chicken Fettuccini Alfredo

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Nutrition Facts
Chicken Fettuccini Alfredo
Amount Per Serving
Calories 402 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 96mg 32%
Sodium 836mg 35%
Potassium 579mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 9g 36%
Sugars 2g
Protein 53g 106%
Vitamin A 3%
Vitamin C 3%
Calcium 32%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Italian
Category LP + FC +MCT Oil
Cook Time 25 minutes
Servings
servings
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!
Course Main Dish
Cuisine Italian
Category LP + FC +MCT Oil
Cook Time 25 minutes
Servings
servings
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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Nutrition Facts
Chicken Fettuccini Alfredo
Amount Per Serving
Calories 402 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 96mg 32%
Sodium 836mg 35%
Potassium 579mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 9g 36%
Sugars 2g
Protein 53g 106%
Vitamin A 3%
Vitamin C 3%
Calcium 32%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
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‘Italian’ Chicken Noodle Soup

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Nutrition Facts
'Italian' Chicken Noodle Soup
Amount Per Serving
Calories 251 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 96mg 32%
Sodium 734mg 31%
Potassium 667mg 19%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 40g 80%
Vitamin A 13%
Vitamin C 122%
Calcium 14%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Category AA
Prep Time 35 minutes
Servings
people
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.
  4. May enjoy with one glass of Kroger Carbmaster Milk, or your favorite Freebie beverage!
Category AA
Prep Time 35 minutes
Servings
people
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.
  4. May enjoy with one glass of Kroger Carbmaster Milk, or your favorite Freebie beverage!
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Nutrition Facts
'Italian' Chicken Noodle Soup
Amount Per Serving
Calories 251 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 96mg 32%
Sodium 734mg 31%
Potassium 667mg 19%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 40g 80%
Vitamin A 13%
Vitamin C 122%
Calcium 14%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

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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.
Recipe Notes

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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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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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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

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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. Recipe Courtesy of George Stella on Food Network.com

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Mock Wendy’s Chili

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Cuisine American
Category
Prep Time 20 minutes
Cook Time 90 minutes
Servings
servings
Instructions
  1. In a frying pan, brown the 99% fat free ground turkey breast, then drain off the fat.
  2. Put the turkey and the remaining ingredients into a 6-quart pot.
  3. Cover the pot and let the chili simmer for 1 to 1 1/2 hours, stirring every 15 minutes.
  4. You can also put this in the crock pot on low for 3 to 4 hours.
Cuisine American
Category
Prep Time 20 minutes
Cook Time 90 minutes
Servings
servings
Instructions
  1. In a frying pan, brown the 99% fat free ground turkey breast, then drain off the fat.
  2. Put the turkey and the remaining ingredients into a 6-quart pot.
  3. Cover the pot and let the chili simmer for 1 to 1 1/2 hours, stirring every 15 minutes.
  4. You can also put this in the crock pot on low for 3 to 4 hours.
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Taco Seasoning

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Course Condiment
Cuisine American
Category AA
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
Ingredients
Instructions
  1. Stir together and store in an airtight container.
Course Condiment
Cuisine American
Category AA
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
Ingredients
Instructions
  1. Stir together and store in an airtight container.
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I usually use half of this amount per pound of meat. Start off with that and you can always add more.:

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Roasted Tempeh and Asparagus Salad

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Course Main Dish
Cuisine Vegetarian
Category AA
Prep Time 40 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 450F.
  2. Toss tempeh with 3 tablespoons of oil, soy sauce and garlic powder in medium bowl.
  3. Spread tempeh in single layer on baking pan; set aside.
  4. On another baking pan, spread asparagus in a single layer; drizzle with remaining 1 tablespoon of oil and sprinkle with salt. Shake pan to coat asparagus.
  5. Place both pans in oven. Bake asparagus 6 to 8 minutes or until crisp-tender, shaking pan to turn spears once.
  6. Bake tempeh 15 minutes or until browned, turning once. Remove from oven.
  7. Meanwhile, toss together mixed greens and dressing in large bowl; divide evenly between 4 plates. Top evenly with edamame, tomatoes and onion. Top each with roasted tempeh and asparagus.
Course Main Dish
Cuisine Vegetarian
Category AA
Prep Time 40 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 450F.
  2. Toss tempeh with 3 tablespoons of oil, soy sauce and garlic powder in medium bowl.
  3. Spread tempeh in single layer on baking pan; set aside.
  4. On another baking pan, spread asparagus in a single layer; drizzle with remaining 1 tablespoon of oil and sprinkle with salt. Shake pan to coat asparagus.
  5. Place both pans in oven. Bake asparagus 6 to 8 minutes or until crisp-tender, shaking pan to turn spears once.
  6. Bake tempeh 15 minutes or until browned, turning once. Remove from oven.
  7. Meanwhile, toss together mixed greens and dressing in large bowl; divide evenly between 4 plates. Top evenly with edamame, tomatoes and onion. Top each with roasted tempeh and asparagus.
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