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Fried Tofu

Fried Tofu and Veggie
Nutrition Facts
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
Iron 16%
* 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
Category
Ingredients
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Nutrition Facts
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
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

Chicken, Shrimp and Veggies
Nutrition Facts
Chicken, Shrimp and Veggies
Amount Per Serving
Calories 407 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 15g 75%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.001g
Cholesterol 235mg 78%
Sodium 471mg 20%
Potassium 524mg 15%
Total Carbohydrates 10g 3%
Dietary Fiber 3g 12%
Sugars 4g
Protein 44g 88%
Vitamin A 4%
Vitamin C 81%
Calcium 10%
Iron 11%
* 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+SHF+FC+MCT
Ingredients
Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings serving
Category LP+SHF+FC+MCT
Ingredients
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Nutrition Facts
Chicken, Shrimp and Veggies
Amount Per Serving
Calories 407 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 15g 75%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.001g
Cholesterol 235mg 78%
Sodium 471mg 20%
Potassium 524mg 15%
Total Carbohydrates 10g 3%
Dietary Fiber 3g 12%
Sugars 4g
Protein 44g 88%
Vitamin A 4%
Vitamin C 81%
Calcium 10%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
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

Deviled Eggs
Nutrition Facts
Deviled Eggs
Amount Per Serving
Calories 308 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 12g 60%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 633mg 211%
Sodium 715mg 30%
Potassium 203mg 6%
Total Carbohydrates 4g 1%
Dietary Fiber 0.2g 1%
Sugars 3g
Protein 19g 38%
Vitamin A 18%
Vitamin C 0.3%
Calcium 9%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 minutes
Cook Time 12 Minutes
Passive Time
Servings servings
Category FP
Ingredients
Prep Time 10 minutes
Cook Time 12 Minutes
Passive Time
Servings servings
Category FP
Ingredients
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Nutrition Facts
Deviled Eggs
Amount Per Serving
Calories 308 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 12g 60%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 633mg 211%
Sodium 715mg 30%
Potassium 203mg 6%
Total Carbohydrates 4g 1%
Dietary Fiber 0.2g 1%
Sugars 3g
Protein 19g 38%
Vitamin A 18%
Vitamin C 0.3%
Calcium 9%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
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

Fried Chicken Salad w/MCT Dressing
Nutrition Facts
Fried Chicken Salad w/MCT Dressing
Amount Per Serving
Calories 364 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 15g 75%
Polyunsaturated Fat 3g
Monounsaturated Fat 0.04g
Cholesterol 65mg 22%
Sodium 2618mg 109%
Potassium 575mg 16%
Total Carbohydrates 25g 8%
Dietary Fiber 9g 36%
Sugars 7g
Protein 27g 54%
Vitamin A 40%
Vitamin C 22%
Calcium 23%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+FC+MCT
Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+FC+MCT
Ingredients
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Nutrition Facts
Fried Chicken Salad w/MCT Dressing
Amount Per Serving
Calories 364 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 15g 75%
Polyunsaturated Fat 3g
Monounsaturated Fat 0.04g
Cholesterol 65mg 22%
Sodium 2618mg 109%
Potassium 575mg 16%
Total Carbohydrates 25g 8%
Dietary Fiber 9g 36%
Sugars 7g
Protein 27g 54%
Vitamin A 40%
Vitamin C 22%
Calcium 23%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
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

Garlic Italian Chicken Breast
Nutrition Facts
Garlic Italian Chicken Breast
Amount Per Serving
Calories 207 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 855mg 36%
Potassium 70mg 2%
Total Carbohydrates 2g 1%
Dietary Fiber 1g 4%
Sugars 0.2g
Protein 35g 70%
Vitamin A 4%
Vitamin C 3%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+MCT
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+MCT
Ingredients
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Nutrition Facts
Garlic Italian Chicken Breast
Amount Per Serving
Calories 207 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 855mg 36%
Potassium 70mg 2%
Total Carbohydrates 2g 1%
Dietary Fiber 1g 4%
Sugars 0.2g
Protein 35g 70%
Vitamin A 4%
Vitamin C 3%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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

Fried Pollock and Broccoli
Nutrition Facts
Fried Pollock and Broccoli
Amount Per Serving
Calories 443 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 15g 75%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.04g
Cholesterol 80mg 27%
Sodium 2684mg 112%
Potassium 323mg 9%
Total Carbohydrates 39g 13%
Dietary Fiber 22g 88%
Sugars 9g
Protein 33g 66%
Vitamin A 14%
Vitamin C 115%
Calcium 37%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+FC+NC
Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+FC+NC
Ingredients
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Nutrition Facts
Fried Pollock and Broccoli
Amount Per Serving
Calories 443 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 15g 75%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.04g
Cholesterol 80mg 27%
Sodium 2684mg 112%
Potassium 323mg 9%
Total Carbohydrates 39g 13%
Dietary Fiber 22g 88%
Sugars 9g
Protein 33g 66%
Vitamin A 14%
Vitamin C 115%
Calcium 37%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
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

Classic Stuffed Bell Peppers
This a tasty recipe and sure to please.
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.
Classic Stuffed Bell Peppers
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Prep Time 15 Minutes
Cook Time 25 Minutes
Passive Time
Servings People
Category LP+FC+NC
Ingredients
Prep Time 15 Minutes
Cook Time 25 Minutes
Passive Time
Servings People
Category LP+FC+NC
Ingredients
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.
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

Hamburger Helper
Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 440 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 55mg 18%
Sodium 831mg 35%
Potassium 331mg 9%
Total Carbohydrates 65g 22%
Dietary Fiber 20g 80%
Sugars 8g
Protein 46g 92%
Vitamin A 17%
Vitamin C 7%
Calcium 61%
Iron 24%
* 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 FP+FC
Ingredients
Prep Time 5 Minutes
Cook Time 20 Minutes
Passive Time
Servings Servings
Category FP+FC
Ingredients
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Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 440 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 55mg 18%
Sodium 831mg 35%
Potassium 331mg 9%
Total Carbohydrates 65g 22%
Dietary Fiber 20g 80%
Sugars 8g
Protein 46g 92%
Vitamin A 17%
Vitamin C 7%
Calcium 61%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
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
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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Cook Time 25 minutes
Passive Time
Servings servings
Category LP + FC +MCT Oil
Ingredients
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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.
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

'Italian' Chicken Noodle Soup
Liven up chicken noodle soup with a dash of basil and garlic-pepper blend.
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.
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Prep Time 20 minutes
Cook Time 25 Minutes
Passive Time
Servings people
Category AA
Ingredients
Prep Time 20 minutes
Cook Time 25 Minutes
Passive Time
Servings people
Category AA
Ingredients
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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.
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.