Fried Tofu

Fried Tofu and Veggie

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Vegan, Vegetarian
Cuisine American, Vegetarian
Servings 3 servings
Calories 262 kcal

Ingredients
  

  • 1 Block (13.5 oz) Tofu firm or extra-firm
  • 3 TBSP Nutritional Yeast
  • 2 TBSP Carbquick Baking Mix
  • 2 tsp Garlic Powder
  • 1/2 tsp salt
  • 1/2 tsp Pepper
  • 2 TBSP MCT Oil

Instructions
 

Pressing the Tofu

  • 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.
  • 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.
  • 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

  • Slice the drained and pressed tofu into 1/2-inch cubes.
  • 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.
  • 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.

Nutrition

Calories: 262kcalCarbohydrates: 14gProtein: 18gFat: 17gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 0.01gSodium: 458mgPotassium: 44mgFiber: 6gSugar: 2g
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Chicken, Shrimp and Veggies

Chicken, Shrimp and Veggies

0 from 0 votes
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Dish
Servings 1 serving
Calories 407 kcal

Ingredients
  

  • 1 4 ounce Chicken Breast (Skinless)
  • 4 Medium Shrimp
  • 1 TBSP MCT
  • 1 1/2 Cups Broccoli, Steamed Or any FC of your choice
  • 1 tsp Garlic Powder

Instructions
 

  • Heat MCT oil on medium heat. Add garlic powder, salt and paper.
  • Cook chicken in MCT oil until chicken easily springs back when poked. Add shrimp when chicken is almost done
  • Cook the FC vegetable in your preferred method

Nutrition

Calories: 407kcalCarbohydrates: 10gProtein: 44gFat: 20gSaturated Fat: 15gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.001gCholesterol: 235mgSodium: 471mgPotassium: 524mgFiber: 3gSugar: 4g
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Deviled Eggs

Deviled Eggs

0 from 0 votes
Prep Time 10 mins
Cook Time 12 mins
Total Time 22 mins
Course Main Dish
Cuisine American
Servings 4 servings
Calories 308 kcal

Ingredients
  

  • 12 Large eggs, boiled and peeled
  • 1/4 cup fat free mayonnaise
  • 2 TBSP MCT Oil
  • 1 TBSP Sugar Free Dijon Mustard
  • 1/2 tsp Garlic Powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • Everything Seasoning Blend

Instructions
 

  • 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.
  • 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.
  • Spoon the mixture into a piping bag and pipe into the whites.
  • Sprinkle deviled eggs generously with Everything Seasoning.
  • Serve and enjoy!

Nutrition

Calories: 308kcalCarbohydrates: 4gProtein: 19gFat: 23gSaturated Fat: 12gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 633mgSodium: 715mgPotassium: 203mgFiber: 0.2gSugar: 3g
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Fried Chicken Salad w/MCT Dressing

Fried Chicken Salad w/MCT Dressing

0 from 0 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Dish, Salads
Cuisine American
Servings 1 servings
Calories 364 kcal

Ingredients
  

  • 4 oz Chicken Breast, Boneless skinless

Coating Mix

  • 1/3 Cup Carbquick
  • 1 TBSP Basil
  • 1 TBSP Onlon Powder
  • 1 TBSP Garlic Powder
  • 1 tsp thyme
  • 1 tsp Pepper
  • 1 tsp salt
  • 2 Cups Kroger Classic Salad

MCT Italian Dressing

  • 1 TBSP MCT Oil
  • 1 tsp Italian seasoning
  • 1 tsp apple cider vinegar with the mother

Instructions
 

  • Mix Carbquick and herbs/spices together.
  • With one hand, dip chicken breast in egg whites then in seasoned Carbquick mixture. Refrigerate coated fish for 15 minutes.
  • 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.
  • Cut up fried chicken breast and add to salad. Top with MCT Italian Dressing

MCT Italian Dressing

  • 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

Nutrition

Calories: 364kcalCarbohydrates: 25gProtein: 27gFat: 20gSaturated Fat: 15gPolyunsaturated Fat: 3gMonounsaturated Fat: 0.04gCholesterol: 65mgSodium: 2618mgPotassium: 575mgFiber: 9gSugar: 7g
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Garlic Italian Chicken Breast

Garlic Italian Chicken Breast

0 from 0 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Dish
Cuisine Italian
Servings 4 servings
Calories 207 kcal

Ingredients
  

  • 1 tablespoon MCT Oil
  • 1 1/2 lbs boneless skinless chicken breasts Butterflied
  • 1 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 2 large Garlic Cloves minced
  • salt
  • Pepper
  • lemons for serving optional

Instructions
 

  • 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.
  • 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.
  • 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).

Notes

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

Nutrition

Calories: 207kcalCarbohydrates: 2gProtein: 35gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 2gCholesterol: 99mgSodium: 855mgPotassium: 70mgFiber: 1gSugar: 0.2g
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Fried Pollock and Broccoli

Fried Pollock and Broccoli

0 from 0 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Dish
Cuisine American
Servings 1 servings
Calories 443 kcal

Ingredients
  

  • 1 4 oz Pollock

Coating Mix

  • 1/3 Cup Carbquick
  • 1 TBSP Basil
  • 1 TBSP Onlon Powder
  • 1 TBSP Garlic Powder
  • 1 tsp thyme
  • 1 tsp Pepper
  • 1 tsp salt

Potato Topping

  • 2 Cups Broccoli, Steamed
  • 1 TBSP MCT Oil

Instructions
 

  • Mix Carbquick and herbs/spices together.
  • With one hand, dip fish in egg whites then in seasoned Carbquick mixture. Refrigerate coated fish for 15 minutes.
  • 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.
  • Add frozen broccoli to steamer and steam for 5 minutes or steam in bag according to directions.

Nutrition

Calories: 443kcalCarbohydrates: 39gProtein: 33gFat: 21gSaturated Fat: 15gPolyunsaturated Fat: 5gMonounsaturated Fat: 0.04gCholesterol: 80mgSodium: 2684mgPotassium: 323mgFiber: 22gSugar: 9g
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Classic Stuffed Bell Peppers

Classic Stuffed Bell Peppers

Classic Stuffed Bell Peppers

This a tasty recipe and sure to please.
0 from 0 votes
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Course Main Dish
Cuisine American
Servings 4 People
Calories 218 kcal

Ingredients
  

  • 8 Medium green bell peppers
  • 15 ounce Red Gold Tomato Sauce
  • 1 Pound 99-96% Fat Free ground beef or turkey
  • 1 cup cooked brown rice
  • 1/8 teaspoon Black Pepper
  • 1/8 teaspoon Garlic Powder
  • 1/2 Cup Kraft Fat Free Shredded Cheddar Cheese

Instructions
 

  • 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.
  • In a skillet, heat the ground beef and onion and cook until no pink remains. Drain.
  • Add the salt, pepper, rice, garlic powder and half of the tomato sauce.
  • Stir well and spoon into the peppers.
  • Top with the other half of the tomato sauce.
  • Bake in an ungreased dish at 350 for 25-30 minutes. Serve warm.

Nutrition

Calories: 218kcalCarbohydrates: 40gProtein: 15gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.2gCholesterol: 4mgSodium: 799mgPotassium: 603mgFiber: 8gSugar: 12g
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Hamburger Helper

Hamburger Helper

0 from 0 votes
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Main Dish
Cuisine American
Servings 6 Servings
Calories 440 kcal

Ingredients
  

  • 1 lbs Ground Beef 92%
  • 1 Can (8 oz) Campbell's Healthy Request Tomato Soup
  • 2 Cups (28 g), Fat Free Shredded Cheddar Cheese
  • 1 1/2 Cups Fiber Gourmet Light Penne (or Light Rotini) Uncooked
  • 1 1/4 Cup Kroger Carbmaster (Unsweetened)
  • 1 1/4 Cups Fat Free Beef Broth
  • 1 Small onion finely chopped
  • 1 tsp paprika
  • 1 tsp Parsley, Dried
  • 1 tsp Garlic Powder
  • 1/2 tsp cayenne powder Or just a pinch
  • salt and pepper To taste

Instructions
 

  • Heat a large skillet over medium heat. Brown the ground beef, onion, paprika, parsley, garlic powder, cayenne powder, salt and pepper.
  • 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.
  • Stir in cheddar cheese until melted.

Nutrition

Calories: 440kcalCarbohydrates: 65gProtein: 46gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.005gCholesterol: 55mgSodium: 831mgPotassium: 331mgFiber: 20gSugar: 8g
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Chicken Fettuccini Alfredo

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‘Italian’ Chicken Noodle Soup