Fried Chicken Salad w/MCT Dressing

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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

Hamburger Steak

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Hamburger Steak
Nutrition Facts
Hamburger Steak
Amount Per Serving
Calories 305 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.005g
Cholesterol 82mg 27%
Sodium 908mg 38%
Potassium 273mg 8%
Total Carbohydrates 16g 5%
Dietary Fiber 3g 12%
Sugars 2g
Protein 38g 76%
Vitamin A 0.5%
Vitamin C 2%
Calcium 1%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 30 Minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
Prep Time 10 Minutes
Cook Time 30 Minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
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Nutrition Facts
Hamburger Steak
Amount Per Serving
Calories 305 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.005g
Cholesterol 82mg 27%
Sodium 908mg 38%
Potassium 273mg 8%
Total Carbohydrates 16g 5%
Dietary Fiber 3g 12%
Sugars 2g
Protein 38g 76%
Vitamin A 0.5%
Vitamin C 2%
Calcium 1%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat the MCT oil in a large pan over medium-low heat.
  2. Combine the rest of the steak ingredients in a large bowl; stir until thoroughly mixed.
  3. Shape the meat into 4 equal sized oval shaped patties.
  4. Cook the meat for 4-5 minutes per side or until browned. Remove the steaks from the pan and cover with foil to keep warm.

Garlic Butter Sauteed Shrimp & Asparagus

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Garlic Butter Sauteed Shrimp
Nutrition Facts
Garlic Butter Sauteed Shrimp
Amount Per Serving
Calories 367 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 28g 140%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Cholesterol 166mg 55%
Sodium 486mg 20%
Potassium 276mg 8%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Sugars 2g
Protein 21g 42%
Vitamin A 20%
Vitamin C 18%
Calcium 7%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 10 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
Ingredients
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Nutrition Facts
Garlic Butter Sauteed Shrimp
Amount Per Serving
Calories 367 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 28g 140%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Cholesterol 166mg 55%
Sodium 486mg 20%
Potassium 276mg 8%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Sugars 2g
Protein 21g 42%
Vitamin A 20%
Vitamin C 18%
Calcium 7%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Defrost shrimp and completely pat dry. Devein the shrimp and remove the tail, optional.
  2. Combine the ingredients for the seasoning: the Italian seasoning, salt, pepper and paprika.
  3. In a bowl, coat the shrimp with the seasoning and mix well.
  4. In a skillet, over medium low heat, add garlic and MCT oil
  5. Add shrimp and cook 2-3 minutes per side.
  6. Remove from heat and drizzle freshly squeezed lemon, mix to combine.
Recipe Notes

Shrimp is ready when it is no longer opaque and has a light pink color to it.

Shrimp is best if enjoyed immediately.

Lasagna Stuffed Chicken

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Lasagna Stuffed Chicken
Nutrition Facts
Lasagna Stuffed Chicken
Amount Per Serving
Calories 387 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 6g 30%
Trans Fat 0.02g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Cholesterol 130mg 43%
Sodium 1192mg 50%
Potassium 473mg 14%
Total Carbohydrates 13g 4%
Dietary Fiber 1g 4%
Sugars 5g
Protein 48g 96%
Vitamin A 8%
Vitamin C 3%
Calcium 79%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 1 Hour
Passive Time
Servings servings
Category FP
Ingredients
Prep Time 10 Minutes
Cook Time 1 Hour
Passive Time
Servings servings
Category FP
Ingredients
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Nutrition Facts
Lasagna Stuffed Chicken
Amount Per Serving
Calories 387 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 6g 30%
Trans Fat 0.02g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Cholesterol 130mg 43%
Sodium 1192mg 50%
Potassium 473mg 14%
Total Carbohydrates 13g 4%
Dietary Fiber 1g 4%
Sugars 5g
Protein 48g 96%
Vitamin A 8%
Vitamin C 3%
Calcium 79%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat oven to 375°. In a bowl, combine ricotta, ½ cup mozzarella, ¼ cup Parmesan, egg, and basil. Season with salt and pepper.
  2. Cut a pocket in each chicken breast. Stuff each with 2 tablespoons marinara sauce and 1/4 of ricotta mixture.
  3. Arrange stuffed chicken in the bottom of a 9"-x-13" baking dish. Season with salt and pepper. Sprinkle with Italian seasoning and drizzle with oil.
  4. Bake until chicken is just cooked through, about 25 minutes. Discard excess juices in pan.
  5. Change oven to broil and top the chicken with remaining ¾ cup marinara, remaining ¾ cup mozzarella, and remaining 2 tablespoons Parmesan. Broil until cheese is golden and bubbly, about 4 minutes.
  6. Garnish with basil before serving.

Carbquik Vegetable Bellini

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Carbquik Vegetable Bellini
Nutrition Facts
Carbquik Vegetable Bellini
Amount Per Serving
Calories 49 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.004g
Sodium 529mg 22%
Potassium 161mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 0.3g 1%
Sugars 3g
Protein 6g 12%
Vitamin A 7%
Vitamin C 8%
Calcium 4%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 minutes
Cook Time 5 minutes
Passive Time
Servings people
Category LP + FC
Ingredients
Prep Time 15 minutes
Cook Time 5 minutes
Passive Time
Servings people
Category LP + FC
Ingredients
Votes: 0
Rating: 0
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Nutrition Facts
Carbquik Vegetable Bellini
Amount Per Serving
Calories 49 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.004g
Sodium 529mg 22%
Potassium 161mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 0.3g 1%
Sugars 3g
Protein 6g 12%
Vitamin A 7%
Vitamin C 8%
Calcium 4%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat skillet on medium, add some oil, sweat garlic and shredded vegetables, add salt, and Italian seasoning. Cook until soft but not browned. Set aside to cool.
  2. In a mixing bowl, combine Carbquik, water, egg, hot sauce and black pepper. Stir until you get a pancake batter consistency. Add water if too thick. Add cheese and cooled sauteed vegetables. Mix and let rest for 10 minutes.
  3. Fry into pancake size oval shaped belinis until golden brown on both sides. Place on paper towel, and serve warm with low fat sour cream. Also excellent as accompaniment for meat and fish dishes in lieu of starches
  4. Let rest for 10 minutes.
  5. Fry into pancake size oval shaped bellinis until golden brown on both sides
  6. Serve warm with sour cream.

Tomato and Spinach Shrimp Pasta

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Tomato and Spinach Shrimp Pasta
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Prep Time 10 minutes
Cook Time 15 minutes
Passive Time
Servings
Category AA
Ingredients
Prep Time 10 minutes
Cook Time 15 minutes
Passive Time
Servings
Category AA
Ingredients
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Instructions
  1. Add 2 TBS of MCT oil to a large skillet on medium low heat. Add shrimp, red pepper flakes, paprika, italian seasoning and salt in the skillet and cook on medium heat until shrimp is cooked through, about 5 minutes. Remove shrimp from the skillet and set aside
  2. In the same skillet, add chopped tomatoes, chopped fresh basil leaves, fresh spinach, and chopped garlic. cook on medium heat about 3 - 5 minutes until spinach wilts just a little and tomatoes release some of their juice. Remove from heat and adjust seasoning, if needed. Cover with a lid and keep off heat.
  3. Cook pasta according to package instructioins, until al dente. Drain pasta and add to the skillet with the tomatoes and spinach. Reheat on low heat, mix everything well, adjust seasoning with salt and pepper. Remove from heat.
  4. Once pasta and veggies are off heat, add grilled shrimp back. Serve immediately and enjoy.

Flatbread Cheese Pizza

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Flatbread Cheese Pizza
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Prep Time 15 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
Prep Time 15 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
Votes: 0
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Instructions
  1. Preheat oven to 400 F.
  2. Brush the flatbread with MCT oil and place on cookie sheets. Bake for five minutes, so it gets a little crispy,
  3. Mix spices and tomato sauce. Spread mixture on flatbread and add toppings
  4. Bake for 5 minutes more, or until the flatbread is crisp around the edges and the cheese is warm and soft.