Achieve Alfredo Sauce

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Achieve Alfredo Sauce
Alfredo Sauce
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Nutrition Facts
Achieve Alfredo Sauce
Amount Per Serving
Calories 234 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.0002g
Cholesterol 55mg 18%
Sodium 794mg 33%
Potassium 5mg 0%
Total Carbohydrates 21g 7%
Dietary Fiber 1g 4%
Sugars 1g
Protein 13g 26%
Vitamin A 6%
Vitamin C 3%
Calcium 14%
Iron 0.3%
* Percent Daily Values are based on a 2000 calorie diet.
Course Condiment
Prep Time 10 Minutes
Cook Time 6 Minutes
Servings
Servings
Ingredients
Course Condiment
Prep Time 10 Minutes
Cook Time 6 Minutes
Servings
Servings
Ingredients
Alfredo Sauce
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Nutrition Facts
Achieve Alfredo Sauce
Amount Per Serving
Calories 234 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.0002g
Cholesterol 55mg 18%
Sodium 794mg 33%
Potassium 5mg 0%
Total Carbohydrates 21g 7%
Dietary Fiber 1g 4%
Sugars 1g
Protein 13g 26%
Vitamin A 6%
Vitamin C 3%
Calcium 14%
Iron 0.3%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. 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.
  2. 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
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Oatmeal Breakfast

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Oatmeal Breakfast
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Nutrition Facts
Oatmeal Breakfast
Amount Per Serving
Calories 260 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 9mg 3%
Sodium 409mg 17%
Potassium 145mg 4%
Total Carbohydrates 33g 11%
Dietary Fiber 6g 24%
Sugars 7g
Protein 27g 54%
Vitamin A 27%
Vitamin C 1%
Calcium 73%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 2 Minutes
Cook Time 2 Minutes
Servings
serving
Ingredients
Prep Time 2 Minutes
Cook Time 2 Minutes
Servings
serving
Ingredients
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Nutrition Facts
Oatmeal Breakfast
Amount Per Serving
Calories 260 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 9mg 3%
Sodium 409mg 17%
Potassium 145mg 4%
Total Carbohydrates 33g 11%
Dietary Fiber 6g 24%
Sugars 7g
Protein 27g 54%
Vitamin A 27%
Vitamin C 1%
Calcium 73%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Sausage, Egg, and Gravy Muffin

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Sausage, Egg, and Gravy Muffin
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Nutrition Facts
Sausage, Egg, and Gravy Muffin
Amount Per Serving
Calories 300 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 15%
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 241mg 80%
Sodium 619mg 26%
Potassium 67mg 2%
Total Carbohydrates 37g 12%
Dietary Fiber 17g 68%
Sugars 3g
Protein 23g 46%
Vitamin A 12%
Vitamin C 2%
Calcium 36%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Course Breakfast
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
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Nutrition Facts
Sausage, Egg, and Gravy Muffin
Amount Per Serving
Calories 300 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 15%
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 241mg 80%
Sodium 619mg 26%
Potassium 67mg 2%
Total Carbohydrates 37g 12%
Dietary Fiber 17g 68%
Sugars 3g
Protein 23g 46%
Vitamin A 12%
Vitamin C 2%
Calcium 36%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In large skillet, over medium-high heat, cook and crumble sausage to lightly brown.
  2. Sprinkle CarbQuik over sausage in skillet, stir to blend, add milk to pan all at once. Cook, stirring constantly, over medium-high heat, until thickened and bubbly.
  3. Season to taste with salt and pepper.
Recipe Notes

Modifications
Serve with 1 whole egg and 1 DFWB or 1 Carbquick Biscuit:

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Cake and Milk

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Cake and Milk
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Nutrition Facts
Cake and Milk
Amount Per Serving
Calories 133 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Cholesterol 5mg 2%
Sodium 284mg 12%
Total Carbohydrates 21g 7%
Dietary Fiber 5g 20%
Sugars 12g
Protein 13g 26%
Vitamin A 46%
Vitamin C 30%
Calcium 54%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
Course Snack
Cuisine American
Servings
serving
Ingredients
Course Snack
Cuisine American
Servings
serving
Ingredients
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Nutrition Facts
Cake and Milk
Amount Per Serving
Calories 133 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Cholesterol 5mg 2%
Sodium 284mg 12%
Total Carbohydrates 21g 7%
Dietary Fiber 5g 20%
Sugars 12g
Protein 13g 26%
Vitamin A 46%
Vitamin C 30%
Calcium 54%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
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Muffin and Milk

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Muffin and Milk
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Nutrition Facts
Muffin and Milk
Amount Per Serving
Calories 183 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 359mg 15%
Potassium 10mg 0%
Total Carbohydrates 33g 11%
Dietary Fiber 10g 40%
Sugars 17g
Protein 15g 30%
Vitamin A 66%
Vitamin C 50%
Calcium 62%
Iron 52%
* Percent Daily Values are based on a 2000 calorie diet.
Course Snack
Cuisine American
Servings
serving
Ingredients
Course Snack
Cuisine American
Servings
serving
Ingredients
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Nutrition Facts
Muffin and Milk
Amount Per Serving
Calories 183 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 359mg 15%
Potassium 10mg 0%
Total Carbohydrates 33g 11%
Dietary Fiber 10g 40%
Sugars 17g
Protein 15g 30%
Vitamin A 66%
Vitamin C 50%
Calcium 62%
Iron 52%
* Percent Daily Values are based on a 2000 calorie diet.
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Grilled Cheese Sandwich & Soup

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LP Grilled Cheese Sandwich
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Nutrition Facts
LP Grilled Cheese Sandwich
Amount Per Serving
Calories 300 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.5g 3%
Polyunsaturated Fat 0.5g
Cholesterol 23mg 8%
Sodium 1694mg 71%
Potassium 760mg 22%
Total Carbohydrates 47g 16%
Dietary Fiber 8g 32%
Sugars 18g
Protein 28g 56%
Vitamin A 40%
Vitamin C 10%
Calcium 81%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
servings
Course Main Dish
Cuisine American
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
servings
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Nutrition Facts
LP Grilled Cheese Sandwich
Amount Per Serving
Calories 300 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.5g 3%
Polyunsaturated Fat 0.5g
Cholesterol 23mg 8%
Sodium 1694mg 71%
Potassium 760mg 22%
Total Carbohydrates 47g 16%
Dietary Fiber 8g 32%
Sugars 18g
Protein 28g 56%
Vitamin A 40%
Vitamin C 10%
Calcium 81%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Spray bread and skillet with 0 calorie cooking spray. Cook until cheese is melted.
  2. Make the soup with the Kroger Carbmaster Milk (unsweetened) to give the maximum protein boost and increase the Thermic Effect of the food.
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Pudding and Milk

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Pudding and Whip
Nutrition Facts
Pudding and Whip
Amount Per Serving
Calories 143 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 389mg 16%
Total Carbohydrates 19g 6%
Dietary Fiber 1g 4%
Sugars 6g
Protein 12g 24%
Vitamin A 16%
Calcium 52%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
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Product
Servings
servings
Product
Nutrition Facts
Pudding and Whip
Amount Per Serving
Calories 143 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 389mg 16%
Total Carbohydrates 19g 6%
Dietary Fiber 1g 4%
Sugars 6g
Protein 12g 24%
Vitamin A 16%
Calcium 52%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
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French Toast & Milk

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French Toast & Milk
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Nutrition Facts
French Toast & Milk
Amount Per Serving
Calories 298 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.02g
Cholesterol 325mg 108%
Sodium 523mg 22%
Potassium 225mg 6%
Total Carbohydrates 30g 10%
Dietary Fiber 10g 40%
Sugars 9g
Protein 28g 56%
Vitamin A 29%
Vitamin C 2%
Calcium 64%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Prep Time 10 minutes
Cook Time 10 minutes
Servings
serving
Course Breakfast
Prep Time 10 minutes
Cook Time 10 minutes
Servings
serving
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Nutrition Facts
French Toast & Milk
Amount Per Serving
Calories 298 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.02g
Cholesterol 325mg 108%
Sodium 523mg 22%
Potassium 225mg 6%
Total Carbohydrates 30g 10%
Dietary Fiber 10g 40%
Sugars 9g
Protein 28g 56%
Vitamin A 29%
Vitamin C 2%
Calcium 64%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Mix eggs, cinnamon, vanilla, and half and half.
  2. Spray skillet with 0 calorie cooking spray; fry bread until golden brown.
  3. Cover with sugar free syrup and a dollop of fat free or low fat cool whip. Enjoy with a glass of milk.
Recipe Notes

Modifications: May also enjoy with 1 Cup of Approved Lean Protein or Condiment Milk (Kroger Carbmaster, Fairlife Fat Free, etc.)

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Kroger Carbmaster Milk

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Kroger Carbmaster Milk
Nutrition Facts
Kroger Carbmaster Milk
Amount Per Serving
Calories 60
% Daily Value*
Cholesterol 5mg 2%
Sodium 95mg 4%
Total Carbohydrates 3g 1%
Sugars 3g
Protein 11g 22%
Vitamin A 15%
Calcium 40%
* Percent Daily Values are based on a 2000 calorie diet.
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Product
Servings
Cup
Product
Nutrition Facts
Kroger Carbmaster Milk
Amount Per Serving
Calories 60
% Daily Value*
Cholesterol 5mg 2%
Sodium 95mg 4%
Total Carbohydrates 3g 1%
Sugars 3g
Protein 11g 22%
Vitamin A 15%
Calcium 40%
* Percent Daily Values are based on a 2000 calorie diet.
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Chicken Fettuccini Alfredo

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Chicken Fettuccini Alfredo
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Nutrition Facts
Chicken Fettuccini Alfredo
Amount Per Serving
Calories 402 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 96mg 32%
Sodium 836mg 35%
Potassium 579mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 9g 36%
Sugars 2g
Protein 53g 106%
Vitamin A 3%
Vitamin C 3%
Calcium 32%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Italian
Cook Time 25 minutes
Servings
servings
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Nutrition Facts
Chicken Fettuccini Alfredo
Amount Per Serving
Calories 402 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 96mg 32%
Sodium 836mg 35%
Potassium 579mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 9g 36%
Sugars 2g
Protein 53g 106%
Vitamin A 3%
Vitamin C 3%
Calcium 32%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook pasta al dente according to package directions, in lightly-salted water.
  2. Spray skillet with 0-Calorie Cooking Spray, add diced chicken. Cook 4-6 minutes, stirring occasionally, until no longer pink in the center. Once cooked, remove from heat but keep warm.
  3. Heat MCT Oil in a large saute or sauce pan. Add garlic and stir until well combined, then sprinkle in the flour. Saute for an additional minute to cook the flour, stirring occasionally. Slowly add chicken broth, whisking to combine until smooth. Whisk in milk, and bring the mixture to a simmer. Let cook for an additional minute until thickened, then stir in Parmesan cheese, salt and pepper until the cheese melted. Reduce heat to medium-low until pasta is cooked.
  4. Drain pasta, then immediately add pasta to the saute pan with Alfredo sauce. Toss to combine, slowly adding in the cooked chicken, stirring until the chicken and noodles have been coated evenly with the Alfredo sauce. Serve topped with chopped fresh parsley if desired.
  5. May choose to pair with your favorite FC Veggie, such as a cup of steamed broccoli or a light side salad with your favorite Achieve Approved Dressing. Enjoy with your favorite Freebie Beverage!
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