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Lasagna Stuffed Chicken

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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.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 1 Hour
Servings
servings
Ingredients
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.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 1 Hour
Servings
servings
Ingredients
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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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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Cloud Eggs

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Course Breakfast
Category FP+FC
Servings
person
Ingredients
Instructions
  1. Beat 2 egg whites until extra frothy-add a dash of salt and the Parmesan.
  2. Put in cupcake baker (sprayed with Pam) and bake at 400.
  3. Part way through baking time -make a dip in the egg white with a spoon and set in the egg yolk and top with turkey bacon bits.
  4. Baking time depends on how “hard” you like your egg yolk! Remember to enjoy with a FC, such as a slice of Healthy Life Whole Wheat Toast! Can be enjoyed with 1 cup Kroger Carbmaster Milk or your favorite Freebie Beverage.
Course Breakfast
Category FP+FC
Servings
person
Ingredients
Instructions
  1. Beat 2 egg whites until extra frothy-add a dash of salt and the Parmesan.
  2. Put in cupcake baker (sprayed with Pam) and bake at 400.
  3. Part way through baking time -make a dip in the egg white with a spoon and set in the egg yolk and top with turkey bacon bits.
  4. Baking time depends on how “hard” you like your egg yolk! Remember to enjoy with a FC, such as a slice of Healthy Life Whole Wheat Toast! Can be enjoyed with 1 cup Kroger Carbmaster Milk or your favorite Freebie Beverage.
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Meatballs

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Course Main Dish
Category FP + FC
Prep Time 15 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. In a large bowl, combine the turkey, bread crumbs, egg substitue, pepper, Italian seasoning, and the Parmesan cheese. Form into balls.
  2. Spray a large nonstick skillet with 0 calorie cooking spray and heat over medium heat. Add the meatballs and cook until browned an no longer pink inside.
Course Main Dish
Category FP + FC
Prep Time 15 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. In a large bowl, combine the turkey, bread crumbs, egg substitue, pepper, Italian seasoning, and the Parmesan cheese. Form into balls.
  2. Spray a large nonstick skillet with 0 calorie cooking spray and heat over medium heat. Add the meatballs and cook until browned an no longer pink inside.
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Recipe Notes

Modifications
Serve with a FC only. May serve over spaghetti squash or Fiber Gourmet Noodles.

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Meatball Sandwich Casserole

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Course Main Dish
Cuisine American
Category FP FC
Prep Time 10 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Preheat oven to 400 degrees.
  2. Place entire bag of meatballs in pot with sauce and cook over medium heat until warmed completely through, about 10 minutes.
  3. Stir as needed to keep meatballs from sticking to pot. Once heated through remove from heat.
  4. Place meatballs in the center of a 9x13 baking dish, layer fat free mozzarella over meatballs topping off with the low fat or fat free Parmesan.
  5. Take the slices of bread and line the pan all the way around with them so that they are kind of keeping the meatballs toward the center of the pan. The bread slices will be standing up on the sides of the pan. If you prefer, brush the bread lightly with MCT oil and garlic. The choice is yours.
  6. Place in oven and bake for approximately 25 minutes or until cheese is melted and bubbly. Remove from oven, serve and enjoy!
  7. A side salad goes nicely with this quick meal!
Course Main Dish
Cuisine American
Category FP FC
Prep Time 10 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Preheat oven to 400 degrees.
  2. Place entire bag of meatballs in pot with sauce and cook over medium heat until warmed completely through, about 10 minutes.
  3. Stir as needed to keep meatballs from sticking to pot. Once heated through remove from heat.
  4. Place meatballs in the center of a 9x13 baking dish, layer fat free mozzarella over meatballs topping off with the low fat or fat free Parmesan.
  5. Take the slices of bread and line the pan all the way around with them so that they are kind of keeping the meatballs toward the center of the pan. The bread slices will be standing up on the sides of the pan. If you prefer, brush the bread lightly with MCT oil and garlic. The choice is yours.
  6. Place in oven and bake for approximately 25 minutes or until cheese is melted and bubbly. Remove from oven, serve and enjoy!
  7. A side salad goes nicely with this quick meal!
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Recipe Notes

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May add a side salad or FC veggie with your meal.:

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Garlic Shrimp

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Course Main Dish
Category FP + FC
Prep Time 20 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Peel shrimp, devein if desired.
  2. Arrange in an 11x7-inch baking dish
  3. Pour oil over shrimp
  4. Combine parsley and the next 3 ingredients.
  5. Cover and bake at 300 degrees for 15 minutes
  6. Turn shrimp over and drizzle with butter and sprinkle with bread crumbs and cheese.
  7. Bake uncovered 5-10 minutes.
Course Main Dish
Category FP + FC
Prep Time 20 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Peel shrimp, devein if desired.
  2. Arrange in an 11x7-inch baking dish
  3. Pour oil over shrimp
  4. Combine parsley and the next 3 ingredients.
  5. Cover and bake at 300 degrees for 15 minutes
  6. Turn shrimp over and drizzle with butter and sprinkle with bread crumbs and cheese.
  7. Bake uncovered 5-10 minutes.
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Recipe Notes

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Add a FC side dish

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Garlic Chicken Vegetable Rice Skillet

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Course Main Dish
Category LP + FC + NC
Prep Time 15 minutes
Cook Time 35 minutes
Servings
servings
Instructions
  1. Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute.
  2. Add the chicken and garlic and cook for 10 minutes or until the chicken is well browned on both sides.
  3. Remove the chicken from the skillet. (I cut the chicken into medallion size pieces and simmered in water with a little old bay seasoning until it was mostly done)
  4. Stir the broth, rice and vegetables in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes. Stir in the cheese.
  5. Return the chicken to the skillet
  6. Sprinkle the chicken with the paprika.
  7. Cover and cook for 10 minutes or until the chicken is cooked through and the rice is tender.
Course Main Dish
Category LP + FC + NC
Prep Time 15 minutes
Cook Time 35 minutes
Servings
servings
Instructions
  1. Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute.
  2. Add the chicken and garlic and cook for 10 minutes or until the chicken is well browned on both sides.
  3. Remove the chicken from the skillet. (I cut the chicken into medallion size pieces and simmered in water with a little old bay seasoning until it was mostly done)
  4. Stir the broth, rice and vegetables in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes. Stir in the cheese.
  5. Return the chicken to the skillet
  6. Sprinkle the chicken with the paprika.
  7. Cover and cook for 10 minutes or until the chicken is cooked through and the rice is tender.
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Recipe Notes

Modifications
You may add a side salad to this meal.

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Chicken with Lemon Zest

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Nutrition Facts
Chicken with Lemon Zest
Amount Per Serving
Calories 274 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Monounsaturated Fat 2g
Cholesterol 135mg 45%
Sodium 1189mg 50%
Potassium 19mg 1%
Total Carbohydrates 10g 3%
Dietary Fiber 2g 8%
Sugars 1g
Protein 49g 98%
Calcium 7%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Category AA
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Toss the bread crumbs, parsley, parmesan cheese, salt and zest of lemon in a bowl.
  2. Flatten chicken breasts if necessary so that pieces are a uniform thickness. Brush each piece with mayo and roll in bread crumb mixture.
  3. Place in a baking dish sprayed with cooking spray. Bake at 400until crust is golden brown and chicken is cooked throughout, (about 30 minutes
Course Main Dish
Category AA
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Toss the bread crumbs, parsley, parmesan cheese, salt and zest of lemon in a bowl.
  2. Flatten chicken breasts if necessary so that pieces are a uniform thickness. Brush each piece with mayo and roll in bread crumb mixture.
  3. Place in a baking dish sprayed with cooking spray. Bake at 400until crust is golden brown and chicken is cooked throughout, (about 30 minutes
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Nutrition Facts
Chicken with Lemon Zest
Amount Per Serving
Calories 274 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Monounsaturated Fat 2g
Cholesterol 135mg 45%
Sodium 1189mg 50%
Potassium 19mg 1%
Total Carbohydrates 10g 3%
Dietary Fiber 2g 8%
Sugars 1g
Protein 49g 98%
Calcium 7%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

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Chicken Parmesan

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Nutrition Facts
Chicken Parmesan
Amount Per Serving
Calories 338 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 5g 25%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 100mg 33%
Sodium 964mg 40%
Potassium 23mg 1%
Total Carbohydrates 32g 11%
Dietary Fiber 17g 68%
Protein 35g 70%
Vitamin A 10%
Vitamin C 5%
Calcium 36%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Category LP + FC
Prep Time 20 minutes
Cook Time 14 minutes
Servings
servings
Instructions
  1. Heat oven to 450 degrees
  2. Line a cookie sheet with aluminum foil
  3. Coat with 0 calorie cooking spray
  4. In a 1 gallon resealable bag, mix Carbquick, cheese, galic salt, and paprika
  5. Dip 1/2 inch strip of chicken into egg beaters or egg whites, place in bag and shake.
  6. Put coated chicken on foil lined cookie sheet
  7. Spray "I Can't Believe It's Not Butter" on chicken
  8. Bake 12-14 minutes, turning chicken halfway through
Course Main Dish
Category LP + FC
Prep Time 20 minutes
Cook Time 14 minutes
Servings
servings
Instructions
  1. Heat oven to 450 degrees
  2. Line a cookie sheet with aluminum foil
  3. Coat with 0 calorie cooking spray
  4. In a 1 gallon resealable bag, mix Carbquick, cheese, galic salt, and paprika
  5. Dip 1/2 inch strip of chicken into egg beaters or egg whites, place in bag and shake.
  6. Put coated chicken on foil lined cookie sheet
  7. Spray "I Can't Believe It's Not Butter" on chicken
  8. Bake 12-14 minutes, turning chicken halfway through
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Nutrition Facts
Chicken Parmesan
Amount Per Serving
Calories 338 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 5g 25%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 100mg 33%
Sodium 964mg 40%
Potassium 23mg 1%
Total Carbohydrates 32g 11%
Dietary Fiber 17g 68%
Protein 35g 70%
Vitamin A 10%
Vitamin C 5%
Calcium 36%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes

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Lemon Butter Chicken Pasta

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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.
Course Main Dish
Category AA
Prep Time 25 minutes
Cook Time 0 minutes
Servings
servings
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.
Course Main Dish
Category AA
Prep Time 25 minutes
Cook Time 0 minutes
Servings
servings
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.
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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.
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Italian Spinach Pie

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Course Main Dish
Category FP+FC
Prep Time 20 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 350 degrees.
  2. Mix all ingredients until well blended.
  3. Spray a 9" square pan with zero-calorie cooking spray.
  4. Pour spinach mixture into pan.
  5. Bake 40 minutes or until center is set.
Course Main Dish
Category FP+FC
Prep Time 20 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 350 degrees.
  2. Mix all ingredients until well blended.
  3. Spray a 9" square pan with zero-calorie cooking spray.
  4. Pour spinach mixture into pan.
  5. Bake 40 minutes or until center is set.
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