Vegetarian Spaghetti and Meatballs

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Tofu Spaghetti
Nutrition Facts
Tofu Spaghetti
Amount Per Serving
Calories 368 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Polyunsaturated Fat 5g
Monounsaturated Fat 1g
Cholesterol 46mg 15%
Sodium 1235mg 51%
Potassium 230mg 7%
Total Carbohydrates 31g 10%
Dietary Fiber 12g 48%
Sugars 7g
Protein 17g 34%
Vitamin A 21%
Vitamin C 19%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 25 Minutes
Cook Time 25 Minutes
Passive Time
Servings servings (~20 meatballs)
Category LP+FC+MCT
Ingredients
Prep Time 25 Minutes
Cook Time 25 Minutes
Passive Time
Servings servings (~20 meatballs)
Category LP+FC+MCT
Ingredients
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Nutrition Facts
Tofu Spaghetti
Amount Per Serving
Calories 368 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Polyunsaturated Fat 5g
Monounsaturated Fat 1g
Cholesterol 46mg 15%
Sodium 1235mg 51%
Potassium 230mg 7%
Total Carbohydrates 31g 10%
Dietary Fiber 12g 48%
Sugars 7g
Protein 17g 34%
Vitamin A 21%
Vitamin C 19%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a medium skillet over medium heat, warm 2 tablespoons of the oil. Add the onion and a pinch of salt. Cook until softened, about 3 to 5 minutes. Add the mushrooms, garlic, and red pepper flakes. Raise the heat to high and cook, stirring frequently, until the mushrooms have given off their juices and are lightly caramelized, about 4 to 5 minutes.
  2. Transfer the vegetables to the work bowl of a food processor. Add the tofu, egg and 1/2 teaspoon of salt and pulse to combine.
  3. Add the FC bread crumbs and parsley and pulse to combine again. Scrape the mixture into a bowl and season with plenty of freshly ground black pepper.
  4. Spread the Carbquick on a plate. Moisten your hands with water and form the tofu mixture into 1 1/2-inch balls. Lightly coat the balls in flour and put them onto a baking sheet or large plate.
  5. In a large skillet over medium heat, warm the remaining 2 tablespoons oil. Add the balls and cook them until browned all over, about 3 to 4 minutes on each side. Add the tomato sauce to the pan and simmer until the balls are firm and cooked through, about 15 minutes. Serve with tofu Noodles

Caesar Salad w/MCT Dressing and Chicken

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Caesar Salad w/MCT Dressing and Chicken
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Passive Time
Servings servings
Category
Ingredients
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Instructions
  1. Add all MCT dressing ingredients to the jug of your high-powered blender and blend on high for 1 minute, until smooth.
  2. Transfer to an airtight container (a mason jar would be perfect) and store for up to 5 days.

Slow Cooker Balsamic Chicken Thighs with Tomato, Green Pepper and Eggplant

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Slow Cooker Balsamic Chicken Thighs with Tomato, Green Pepper and Eggplant
Nutrition Facts
Slow Cooker Balsamic Chicken Thighs with Tomato, Green Pepper and Eggplant
Amount Per Serving (200g)
Calories 436 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 9g 45%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.04g
Cholesterol 190mg 63%
Sodium 378mg 16%
Potassium 469mg 13%
Total Carbohydrates 24g 8%
Dietary Fiber 7g 28%
Sugars 13g
Protein 49g 98%
Vitamin A 21%
Vitamin C 80%
Calcium 10%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 6-8 Hours
Passive Time
Servings servings
Category FP+FC
Ingredients
Prep Time 10 Minutes
Cook Time 6-8 Hours
Passive Time
Servings servings
Category FP+FC
Ingredients
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Nutrition Facts
Slow Cooker Balsamic Chicken Thighs with Tomato, Green Pepper and Eggplant
Amount Per Serving (200g)
Calories 436 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 9g 45%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.04g
Cholesterol 190mg 63%
Sodium 378mg 16%
Potassium 469mg 13%
Total Carbohydrates 24g 8%
Dietary Fiber 7g 28%
Sugars 13g
Protein 49g 98%
Vitamin A 21%
Vitamin C 80%
Calcium 10%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Add chicken thighs to a slow cooker along with oil, garlic, thyme, onion, pepper, tomatoes, eggplant and salt and pepper.
  2. Pour Balsamic over all and cook on low for about 6 to 8 hours.

Spaghetti Pie Casserole

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Spaghetti Pie Casserole
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Prep Time 30 minutes
Cook Time 40 minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 30 minutes
Cook Time 40 minutes
Passive Time
Servings servings
Category AA
Ingredients
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Instructions
  1. Cook spaghetti according to package directions; drain.
  2. Meanwhile, in a large skillet, cook the beef, onion and garlic over medium heat for 6-8 minutes or until beef is no longer pink, breaking up beef into crumbles; drain.
  3. Stir in the spaghetti sauce, salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes, stirring occasionally.
  4. In a small bowl, mix cream cheese and sour cream until blended.
  5. In a greased 11x7-in. baking dish, layer the spaghetti, cream cheese mixture and meat mixture. Top with shredded cheese.
  6. Bake, covered, at 350 for 25 minutes. Uncover; bake 5-10 minutes longer or until cheese is bubbly.
Recipe Notes

Modifications
May serve with a small side salad.

Coconut Curry Shrimp and Green Beans (30 min. Meal)

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Coconut Curry Shrimp and Green Beans (30 min. Meal)
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Prep Time 10 minutes
Cook Time 14 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
Prep Time 10 minutes
Cook Time 14 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
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Instructions
  1. Preheat a large skillet on medium-high heat.
  2. Add the oil and the green beans to the skillet and saute for 3-4 minutes, stirring frequently, until the green beans just start to brown and soften slightly.
  3. Add the garlic and shallots and cook for another minute.
  4. Turn the heat down to medium, then add the coconut milk, curry powder, paprika, and flour and whisk until well-combined.
  5. Add shrimp, cover and bring to a boil.
  6. Once the mixture is boiling, take off the lid and cook for another 5-8 minutes.
  7. It is done when the shrimp are opaque and cooked through.
Recipe Notes

Modifications

Chicken Caesar Salad

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Chicken Caesar Salad
Nutrition Facts
Chicken Caesar Salad
Amount Per Serving
Calories 461 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 4g 20%
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 81mg 27%
Sodium 2528mg 105%
Potassium 958mg 27%
Total Carbohydrates 35g 12%
Dietary Fiber 5g 20%
Sugars 4g
Protein 46g 92%
Vitamin A 2%
Vitamin C 35%
Calcium 48%
Iron 24%
* 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 FP + FC
Ingredients
Prep Time 5 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
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Nutrition Facts
Chicken Caesar Salad
Amount Per Serving
Calories 461 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 4g 20%
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 81mg 27%
Sodium 2528mg 105%
Potassium 958mg 27%
Total Carbohydrates 35g 12%
Dietary Fiber 5g 20%
Sugars 4g
Protein 46g 92%
Vitamin A 2%
Vitamin C 35%
Calcium 48%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Puree avocado, water, garlic, lemon juice, Worcestershire sauce, mustard, Parmesan, kosher salt, and pepper.
  2. Toss in with 2 cups of torn romaine lettuce then top with chicken.
Recipe Notes

Modifications
You may have dressing left over

Asian Chicken and Noodles

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Asian Chicken and Noodles
Nutrition Facts
Asian Chicken and Noodles
Amount Per Serving
Calories 342 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 72mg 24%
Sodium 1520mg 63%
Potassium 389mg 11%
Total Carbohydrates 59g 20%
Dietary Fiber 25g 100%
Sugars 6g
Protein 35g 70%
Vitamin A 34%
Vitamin C 70%
Calcium 7%
Iron 18%
* 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 LP NC FC
Ingredients
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Nutrition Facts
Asian Chicken and Noodles
Amount Per Serving
Calories 342 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 72mg 24%
Sodium 1520mg 63%
Potassium 389mg 11%
Total Carbohydrates 59g 20%
Dietary Fiber 25g 100%
Sugars 6g
Protein 35g 70%
Vitamin A 34%
Vitamin C 70%
Calcium 7%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a small bowl, combine chicken broth, liquid aminos, minced garlic, hot chili paste, and ginger, and set aside.
  2. Bring a large pot of water to a boil and cook pasta according to package instructions. Drain noodles and set aside.
  3. In a large skillet, heat vegetable oil over medium-high heat. Add peppers, onions, and curry powder, and saute until softened, about 3-5 minutes, then add mushrooms and peas, and cook an additional 2-3 minutes.
  4. Add cooked noodles and cooked chicken to the pan and toss to combine. Pour in about 2-3 tablespoons of the sauce, and fry for an additional 2-3 minutes, tossing continuously so that noodles do not stick together.
  5. Remove pan from heat and slowly stir in remaining sauce, tossing noodles to coat.
  6. Garnish with green onions, serve warm.
Recipe Notes

Modifications
May be served with a small side salad

Lemon Butter Chicken Pasta

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Lemon Butter Chicken Pasta
Nutrition Facts
Lemon Butter Chicken Pasta
Amount Per Serving
Calories 351 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 6g 30%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 97mg 32%
Sodium 667mg 28%
Potassium 174mg 5%
Total Carbohydrates 44g 15%
Dietary Fiber 17g 68%
Sugars 2g
Protein 33g 66%
Vitamin A 42%
Vitamin C 34%
Calcium 15%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 25 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 25 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category AA
Ingredients
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Nutrition Facts
Lemon Butter Chicken Pasta
Amount Per Serving
Calories 351 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 6g 30%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 97mg 32%
Sodium 667mg 28%
Potassium 174mg 5%
Total Carbohydrates 44g 15%
Dietary Fiber 17g 68%
Sugars 2g
Protein 33g 66%
Vitamin A 42%
Vitamin C 34%
Calcium 15%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large skillet over medium heat, heat MCT oil.
  2. Add chicken and season generously with salt and pepper.
  3. Cook until no longer pink, 10 minutes per side.
  4. Meanwhile, bring a large pot of water to a boil
  5. Cook spaghetti according to package directions until al dente. Drain, reserving 1 cup pasta water, and set aside.
  6. Transfer chicken to a plate and add butter to skillet. Let melt, then add garlic and red onion.
  7. Cook, stirring occasionally, until soft, then add lemon juice, zest, and slices.
  8. Stir in crushed red pepper flakes.
  9. Pour in 1/4 cup reserved water
  10. Return chicken to skillet, along with spinach.
  11. Gently toss until wilted, 1 to 2 minutes.
  12. Add angel hair and toss until combined. (Add more pasta water if desired.)
  13. Top with Parmesan.

Chicken Virginia

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Chicken Virginia
Nutrition Facts
Chicken Virginia
Amount Per Serving
Calories 340 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 19g 95%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Cholesterol 65mg 22%
Sodium 336mg 14%
Potassium 663mg 19%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 6g
Protein 26g 52%
Vitamin A 39%
Vitamin C 47%
Calcium 19%
Iron 23%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 20 minutes
Cook Time 80 minutes
Passive Time
Servings servings
Category LP+FC+NC
Ingredients
Prep Time 20 minutes
Cook Time 80 minutes
Passive Time
Servings servings
Category LP+FC+NC
Ingredients
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Nutrition Facts
Chicken Virginia
Amount Per Serving
Calories 340 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 19g 95%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Cholesterol 65mg 22%
Sodium 336mg 14%
Potassium 663mg 19%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 6g
Protein 26g 52%
Vitamin A 39%
Vitamin C 47%
Calcium 19%
Iron 23%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In mixing bowl mix tomato, cucumber, onion, garlic, MCT oil and herbs.
  2. Let stand for 1 hour or overnight
  3. Season chicken breast and head for the hot grill
  4. Grill chicken breast until juices run clear (You may also use your favorite seasoning and cook in the oven or stove top.
  5. Tomato mix may be served chilled or warmed on top of breasts.
Recipe Notes

Add a FC to this meal
Recipe from Bob Houtz

Ginger Stir Fry

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Ginger Stir Fry
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Prep Time 120 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category LP FC
Ingredients
Prep Time 120 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category LP FC
Ingredients
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Instructions
  1. 1. See "Serving Notes" on how to prepare the Tofu.
  2. 2. Heat skillet and cook tofu and other ingredients
Recipe Notes

Modifications
A water-logged block of tofu won't absorb a marinade or get crispy in a frying pan. To drain it, slice the block and place the slices in a single layer on a paper towel-lined baking sheet. Top tofu with more paper towels and then a heavy object (a cast-iron skillet, cookbooks). Let sit at least one hour, preferably two. (Tip: If you know you want tofu for dinner, let it drain in the fridge during the day.) Once drained, you can marinate the tofu or start cooking it.: