Achieve Alfredo Sauce

Alfredo Sauce

Achieve Alfredo Sauce

0 from 0 votes
Prep Time 10 mins
Cook Time 6 mins
Total Time 16 mins
Course Condiment
Servings 4 Servings
Calories 234 kcal

Ingredients
  

  • 1 tablespoon unsalted butter
  • 1 clove garlic minced
  • 1 teaspoon grated lemon zest
  • 2 teaspoons Carbquick
  • 1 cup Kroger Carbmaster Milk
  • kosher salt
  • 2 tablespoons Fat free cream cheese
  • 3/4 cup grated Kraft reduced fat Parmesan cheese plus more for topping

Instructions
 

  • Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute.
  • Add in the Carbquick and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley

Nutrition

Calories: 234kcalCarbohydrates: 21gProtein: 13gFat: 12gSaturated Fat: 6gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.0002gCholesterol: 55mgSodium: 794mgPotassium: 5mgFiber: 1gSugar: 1gImpact Carbs: 20g
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Pasta Sauce

Tomato Sauce

Pasta Sauce

0 from 0 votes
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Condiment
Cuisine American
Servings 6 servings
Calories 54 kcal

Ingredients
  

  • 1/2 medium onion, finely diced
  • 3-5 cloves garlic minced or put through a garlic press
  • 2 teaspoons dried basil
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon Splenda
  • 1 Can (28 ounce) crushed tomatoes
  • 1/4 cup Water
  • 1 pinch red pepper flakes about 1/4 teaspoon
  • 1 TBSP MCT Oil

Instructions
 

  • Heat the MCT oil over medium-low heat until it shimmers. Saute the onions, stirring frequently, until they soften and shine, about three minutes. The onions should sizzle and hiss as they cook. Add the garlic. Stir to combine. This prevents the garlic from burning. Cook an additional two minutes. Add the basil, red pepper flakes, salt, and Splenda. Stir to combine. Stir, cook for about a minute.
  • Add 1/2 can of the crushed tomatoes. Scrape the bottom of the pan to remove any stuck on bits. Reduce heat to low. Add remaining tomatoes. Stir in 1/4 cup water. If the sauce seems too thick, add additional water.
  • Allow sauce to simmer for 10 minutes to up to one hour. If simmering for a longer, stir the sauce occasionally and add additional water as needed to keep the sauce at the correct consistency.

Nutrition

Calories: 54kcalCarbohydrates: 5gProtein: 0.4gFat: 2gSaturated Fat: 2gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.01gSodium: 339mgPotassium: 62mgFiber: 1gSugar: 3gImpact Carbs: 4g
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Big Mac in a Bowl

Big Mac in a Bowl

0 from 0 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Dish
Cuisine American
Servings 1 serving
Calories 374 kcal

Ingredients
  

  • 6 ounces 92/8 Lean Ground Beef
  • 1/4 tsp kosher salt
  • 1/4 tsp ground black pepper
  • 2 cups chopped iceberg lettuce
  • 2 TBSP Sliced Onions
  • 1/4 cup Fat Free Cheddar Cheese, shredded
  • 2 TBSP Dill Pickles
  • 2 TBSP Walden Farms Thousand Island Dressing

Instructions
 

  • Heat a 10-inch sauté pan over medium heat. Add the ground beef, smash it to break up the clumps, and cook until it's almost cooked through. Add salt and pepper and finish cooking it all the way.
  • While the ground beef is browning, chop lettuce. Slice onions and then cut into half. Roughly chop pickles..
  • When you are ready to serve the salad, mix the lettuce, onions, pickles, and cheese. Put into four bowls. Add in ¼ of the ground beef mixture into each bowl. Drizzle with dressing and serve immediately.

Nutrition

Calories: 374kcalCarbohydrates: 20gProtein: 47gFat: 13gSaturated Fat: 5gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.03gCholesterol: 110mgSodium: 1524mgPotassium: 748mgFiber: 7gSugar: 11gImpact Carbs: 13g
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Pan-Fried Salmon & Veggie

Pan-Fried Salmon & Veggie

0 from 0 votes
Prep Time 10 mins
Cook Time 7 mins
Total Time 27 mins
Course Main Dish
Cuisine American
Servings 1 serving
Calories 426 kcal

Ingredients
  

  • 1 6 Ounce center-cut salmon fillets
  • 1 TBSP MCT Oil
  • 2 Cups FC veggie of your choice Ex: Broccoli, Cauliflower, Asparagus, etc.
  • kosher salt
  • freshly ground black pepper

Instructions
 

  • Bring the salmon to room temperature 10 minutes before cooking.
  • Warm a large nonstick skillet with oil over medium-low heat. Season the fish with salt and pepper. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
  • The skin can be served or removed easily with a knife or spoon.
  • Transfer to a plate and serve as desired
  • Steam cauliflower in steamer for 5 minutes or in steamer bag.

Nutrition

Calories: 426kcalCarbohydrates: 10gProtein: 43gFat: 24gSaturated Fat: 16gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gCholesterol: 78mgSodium: 564mgPotassium: 1262mgFiber: 6gSugar: 5gImpact Carbs: 4g
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Pan-Fried Salmon

Pan-Fried Salmon

0 from 0 votes
Prep Time 10 mins
Cook Time 7 mins
Total Time 27 mins
Course Main Dish
Cuisine American
Servings 1 serving
Calories 372 kcal

Ingredients
  

  • 1 6 Ounce center-cut salmon fillets
  • 1 TBSP MCT Oil
  • Kosher salt
  • Freshly ground black pepper

Instructions
 

  • Bring the salmon to room temperature 10 minutes before cooking.
  • Warm a large nonstick skillet with oil over medium-low heat. Season the fish with salt and pepper. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
  • The skin can be served or removed easily with a knife or spoon.
  • Transfer to a plate and serve as desired

Nutrition

Calories: 372kcalProtein: 37gFat: 24gSaturated Fat: 16gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gCholesterol: 78mgSodium: 558mgPotassium: 720mg
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Bacon Breakfast Omelet with Guacamole

Bacon Breakfast Omelet with Guacamole

0 from 0 votes
Prep Time 15 mins
Total Time 15 mins
Course Breakfast
Cuisine Mexican
Servings 1 serving
Calories 436 kcal

Ingredients
  

  • 1 tablespoon MCT oil, divided
  • 1/4 cup Egg Whites, divided
  • 2 slices Bacon, thin and cooked
  • 1/2 Medium Avocado
  • 1/2 TBSP kosher salt

Instructions
 

Instructions

  • Heat a small skillet to medium heat and add 1/2 TBSP MCT oil.
  • Add 2 slices of thin bacon and cook to desired crispiness. Remove bacon and allow to dry on paper towel.
  • In remaining MCT oil/bacon grease, cook 1/4 cup of egg whites into the center of the skillet and cook until solid.
  • Remove from pan and place on a paper towel or parchment paper-lined plate.

Assemble

  • In a small bowl, mash 1/2 avocado along with 1/2 tablespoon of MCT Oil plus Kosher salt.
  • Divide avocado mixture evenly and spread half on the egg whites.

Nutrition

Calories: 436kcalCarbohydrates: 9gProtein: 15gFat: 39gSaturated Fat: 20gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 30mgSodium: 3505mgPotassium: 584mgFiber: 7gSugar: 1gImpact Carbs: 2g
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Bacon Breakfast Taco with Guacamole

Bacon Breakfast Taco with Guacamole

0 from 0 votes
Prep Time 15 mins
Total Time 15 mins
Course Breakfast
Cuisine Mexican
Servings 1 serving
Calories 408 kcal

Ingredients
  

  • 1 tablespoon MCT oil, divided
  • 1/4 cup Egg Whites, divided
  • 2 slices Bacon, thin and cooked
  • 1/4 Medium Avocado
  • 1/2 TBSP kosher salt
  • 1 Tortilla Ole Extreme Wellness High Fiber Tortilla

Instructions
 

Instructions

  • Heat a small skillet to medium heat and add 1/2 TBSP MCT oil.
  • Add 2 slices of thin bacon and cook to desired crispiness. Remove bacon and allow to dry on paper towel.
  • In remaining MCT oil/bacon grease, cook 1/4 cup of egg whites into the center of the skillet and cook until solid.
  • Remove from pan and place on a paper towel or parchment paper-lined plate.

Assemble

  • In a small bowl, mash 1/2 avocado along with 1/2 tablespoon of MCT Oil plus Kosher salt.
  • Divide avocado mixture evenly and spread half on the egg whites.
  • Add egg whites with guacamole on tortilla shell.

Nutrition

Calories: 408kcalCarbohydrates: 21gProtein: 18gFat: 33gSaturated Fat: 19gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 30mgSodium: 3812mgPotassium: 342mgFiber: 14gSugar: 1gImpact Carbs: 7g
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Lasagna Stuffed Chicken

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Carbquik Vegetable Bellini

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Skinny Chicken Parmesan

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