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Big Mac in a Bowl

Big Mac in a Bowl
Nutrition Facts
Big Mac in a Bowl
Amount Per Serving
Calories 374 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.03g
Cholesterol 110mg 37%
Sodium 1524mg 64%
Potassium 748mg 21%
Total Carbohydrates 20g 7%
Dietary Fiber 7g 28%
Sugars 11g
Protein 47g 94%
Vitamin A 60%
Vitamin C 29%
Calcium 34%
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 serving
Category
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time
Servings serving
Category
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Nutrition Facts
Big Mac in a Bowl
Amount Per Serving
Calories 374 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.03g
Cholesterol 110mg 37%
Sodium 1524mg 64%
Potassium 748mg 21%
Total Carbohydrates 20g 7%
Dietary Fiber 7g 28%
Sugars 11g
Protein 47g 94%
Vitamin A 60%
Vitamin C 29%
Calcium 34%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. 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.
  2. While the ground beef is browning, chop lettuce. Slice onions and then cut into half. Roughly chop pickles..
  3. 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.
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Pan-Fried Salmon & Veggie

Pan-Fried Salmon & Veggie
Nutrition Facts
Pan-Fried Salmon & Veggie
Amount Per Serving
Calories 426 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 16g 80%
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 78mg 26%
Sodium 564mg 24%
Potassium 1262mg 36%
Total Carbohydrates 10g 3%
Dietary Fiber 6g 24%
Sugars 5g
Protein 43g 86%
Vitamin A 46%
Vitamin C 26%
Calcium 12%
Iron 38%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 7 Minutes
Passive Time 10 Minutes
Servings serving
Category LP+FC+MCT
Ingredients
Prep Time 10 Minutes
Cook Time 7 Minutes
Passive Time 10 Minutes
Servings serving
Category LP+FC+MCT
Ingredients
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Nutrition Facts
Pan-Fried Salmon & Veggie
Amount Per Serving
Calories 426 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 16g 80%
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 78mg 26%
Sodium 564mg 24%
Potassium 1262mg 36%
Total Carbohydrates 10g 3%
Dietary Fiber 6g 24%
Sugars 5g
Protein 43g 86%
Vitamin A 46%
Vitamin C 26%
Calcium 12%
Iron 38%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Bring the salmon to room temperature 10 minutes before cooking.
  2. 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.
  3. The skin can be served or removed easily with a knife or spoon.
  4. Transfer to a plate and serve as desired
  5. Steam cauliflower in steamer for 5 minutes or in steamer bag.
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Pan-Fried Salmon

Pan-Fried Salmon
Nutrition Facts
Pan-Fried Salmon
Amount Per Serving
Calories 372 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 16g 80%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 78mg 26%
Sodium 558mg 23%
Potassium 720mg 21%
Protein 37g 74%
Vitamin A 6%
Calcium 6%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 7 Minutes
Passive Time 10 Minutes
Servings serving
Category LP+MCT
Ingredients
Prep Time 10 Minutes
Cook Time 7 Minutes
Passive Time 10 Minutes
Servings serving
Category LP+MCT
Ingredients
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Nutrition Facts
Pan-Fried Salmon
Amount Per Serving
Calories 372 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 16g 80%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 78mg 26%
Sodium 558mg 23%
Potassium 720mg 21%
Protein 37g 74%
Vitamin A 6%
Calcium 6%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Bring the salmon to room temperature 10 minutes before cooking.
  2. 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.
  3. The skin can be served or removed easily with a knife or spoon.
  4. Transfer to a plate and serve as desired
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Bacon Breakfast Omelet with Guacamole

Bacon Breakfast Omelet with Guacamole
Nutrition Facts
Bacon Breakfast Omelet with Guacamole
Amount Per Serving
Calories 436 Calories from Fat 351
% Daily Value*
Total Fat 39g 60%
Saturated Fat 20g 100%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 30mg 10%
Sodium 3505mg 146%
Potassium 584mg 17%
Total Carbohydrates 9g 3%
Dietary Fiber 7g 28%
Sugars 1g
Protein 15g 30%
Vitamin A 3%
Vitamin C 17%
Calcium 1%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 Minutes
Passive Time
Servings serving
Category LP+MCT
Ingredients
Prep Time 15 Minutes
Passive Time
Servings serving
Category LP+MCT
Ingredients
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Nutrition Facts
Bacon Breakfast Omelet with Guacamole
Amount Per Serving
Calories 436 Calories from Fat 351
% Daily Value*
Total Fat 39g 60%
Saturated Fat 20g 100%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 30mg 10%
Sodium 3505mg 146%
Potassium 584mg 17%
Total Carbohydrates 9g 3%
Dietary Fiber 7g 28%
Sugars 1g
Protein 15g 30%
Vitamin A 3%
Vitamin C 17%
Calcium 1%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Instructions
  1. Heat a small skillet to medium heat and add 1/2 TBSP MCT oil.
  2. Add 2 slices of thin bacon and cook to desired crispiness. Remove bacon and allow to dry on paper towel.
  3. In remaining MCT oil/bacon grease, cook 1/4 cup of egg whites into the center of the skillet and cook until solid.
  4. Remove from pan and place on a paper towel or parchment paper-lined plate.
Assemble
  1. In a small bowl, mash 1/2 avocado along with 1/2 tablespoon of MCT Oil plus Kosher salt.
  2. Divide avocado mixture evenly and spread half on the egg whites.
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Bacon Breakfast Taco with Guacamole

Bacon Breakfast Taco with Guacamole
Nutrition Facts
Bacon Breakfast Taco with Guacamole
Amount Per Serving
Calories 408 Calories from Fat 297
% Daily Value*
Total Fat 33g 51%
Saturated Fat 19g 95%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 30mg 10%
Sodium 3812mg 159%
Potassium 342mg 10%
Total Carbohydrates 21g 7%
Dietary Fiber 14g 56%
Sugars 1g
Protein 18g 36%
Vitamin A 1%
Vitamin C 8%
Calcium 11%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 Minutes
Passive Time
Servings serving
Category LP+FC+MCT
Ingredients
Prep Time 15 Minutes
Passive Time
Servings serving
Category LP+FC+MCT
Ingredients
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Nutrition Facts
Bacon Breakfast Taco with Guacamole
Amount Per Serving
Calories 408 Calories from Fat 297
% Daily Value*
Total Fat 33g 51%
Saturated Fat 19g 95%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 30mg 10%
Sodium 3812mg 159%
Potassium 342mg 10%
Total Carbohydrates 21g 7%
Dietary Fiber 14g 56%
Sugars 1g
Protein 18g 36%
Vitamin A 1%
Vitamin C 8%
Calcium 11%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Instructions
  1. Heat a small skillet to medium heat and add 1/2 TBSP MCT oil.
  2. Add 2 slices of thin bacon and cook to desired crispiness. Remove bacon and allow to dry on paper towel.
  3. In remaining MCT oil/bacon grease, cook 1/4 cup of egg whites into the center of the skillet and cook until solid.
  4. Remove from pan and place on a paper towel or parchment paper-lined plate.
Assemble
  1. In a small bowl, mash 1/2 avocado along with 1/2 tablespoon of MCT Oil plus Kosher salt.
  2. Divide avocado mixture evenly and spread half on the egg whites.
  3. Add egg whites with guacamole on tortilla shell.
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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.
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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
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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.
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Skinny Chicken Parmesan

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Skinny Chicken Parmesan
There is no Nutrition Label for this recipe yet.
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Prep Time 15 minutes
Cook Time 25 minutes
Passive Time
Servings servings
Category LP FC
Ingredients
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There is no Nutrition Label for this recipe yet.
Instructions
  1. Preheat the oven to 450F. Lightly spray a large baking sheet with 0 calorie cooking oil.
  2. Slice the chicken breasts in half horizontally to make 6 cutlets. Season both sides with salt.
  3. In a shallow bowl, combine the FC bread crumbs and Private Selection Parmesan. In a small bowl, combine the Brummel and Brown (or Ghee) butter and MCT oil. Brush the butter and oil on both sides of the chicken, dredge the chicken in the bread crumb mixture, and put the chicken on the prepared baking sheet. Lightly spray oil on top of the chicken.
  4. Bake until golden on the bottom, about 20 minutes. Turn the chicken over and bake until the center is cooked through and the bottom is golden, 5 to 6 minutes.
  5. Meanwhile, in a large, deep covered skillet, cook the Walden Farms Tomato and Basil sauce over medium heat until heated through, 2 to 3 minutes.
  6. Place the baked chicken in the skillet and top each piece with 1 to 2 tablespoons of the fat free mozzarella. Cover the pan and cook until the cheese melts, 3 to 4 minutes. Serve hot.
Recipe Notes

Modifications
May add a NC and/or Side Salad or FC veggie:

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Zucchini/Squash Parmesan Crisps

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Zucchini/Squash Parmesan Crisps
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Prep Time 15 minutes
Cook Time 27 minutes
Passive Time
Servings servings
Category FC
Ingredients
Prep Time 15 minutes
Cook Time 27 minutes
Passive Time
Servings servings
Category FC
Ingredients
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Instructions
  1. Preheat oven to 400 degrees.
  2. Line baking sheet with foil and spray lightly with zero-calorie cooking spray.
  3. Slice zucchini or squash into 1/4 inch-thick rounds.
  4. Spray both sides of rounds with Zero-calorie cooking spray.
  5. In a shallow baking dish, combine finely ground TVP, Reduced Fat Parmesan Cheese, salt and pepper.
  6. Add additional seasonings if desired.
  7. Place rounds in TVP mixture, coating both sides of each rounds, pressing to adhere. The mixture will not completely cover each round, but provides a light coating on each side.
  8. Place rounds in a single layer on baking sheet.
  9. Sprinkle any remaining TVP mixture over the rounds.
  10. Bake for about 22 to 27 minutes, until golden brown.
  11. (There is no need to flip them during baking - - they crisp up on both sides as is.)
Recipe Notes

Modifications

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Moroccan Chicken and Butternut Squash Soup

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Moroccan Chicken and Butternut Squash Soup
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Prep Time 20 minutes
Cook Time 48 minutes
Passive Time
Servings servings
Category FP FC
Ingredients
Prep Time 20 minutes
Cook Time 48 minutes
Passive Time
Servings servings
Category FP FC
Ingredients
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Instructions
  1. Heat a Dutch oven over medium heat.
  2. Add oil to pan; swirl to coat.
  3. Add onion, and cook for 4 minutes, stirring occasionally.
  4. Add chicken; cook for 4 minutes, browning on all sides.
  5. Add cumin, cinnamon, and pepper to pan; cook 1 minute, stirring constantly.
  6. Add butternut squash and tomato paste; cook 1 minute. Stir in Chicken Stock, scraping pan to loosen browned bits. Bring to a boil.
  7. Reduce heat, and simmer 8 minutes.
  8. Stir in couscous, salt, and zucchini; cook 5 minutes or until squash is tender.
  9. Remove pan from heat. Stir in chopped basil and orange rind.
Recipe Notes

Modifications