Apple Chicken Salad

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Apple Chicken Salad
Nutrition Facts
Apple Chicken Salad
Amount Per Serving
Calories 290 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Trans Fat 0.02g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.3g
Cholesterol 64mg 21%
Sodium 271mg 11%
Potassium 321mg 9%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 27g 54%
Vitamin A 100%
Vitamin C 47%
Calcium 2%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category LP+FC+NC
Ingredients
Prep Time 10 Minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category LP+FC+NC
Ingredients
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Nutrition Facts
Apple Chicken Salad
Amount Per Serving
Calories 290 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Trans Fat 0.02g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.3g
Cholesterol 64mg 21%
Sodium 271mg 11%
Potassium 321mg 9%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 27g 54%
Vitamin A 100%
Vitamin C 47%
Calcium 2%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Saute chicken breast in skillet until cooked (5-8 minutes). Season with salt and pepper to taste
  2. In a large bowl, toss the chicken, romaine lettuce, and green apple with the mayo and lemon juice. Season with additional salt and pepper, if desired. Cover with plastic wrap and refrigerate to eat later in the day when chilled.

Caesar Salad w/MCT Dressing and Chicken

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Caesar Salad w/MCT Dressing and Chicken
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Passive Time
Servings servings
Category
Ingredients
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Instructions
  1. Add all MCT dressing ingredients to the jug of your high-powered blender and blend on high for 1 minute, until smooth.
  2. Transfer to an airtight container (a mason jar would be perfect) and store for up to 5 days.

Stuffed Flounder

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Stuffed Flounder
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Stuffed Flounder
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Prep Time 15 Minutes
Cook Time 20 Minutes
Passive Time
Servings People
Category LP+FC
Ingredients
Prep Time 15 Minutes
Cook Time 20 Minutes
Passive Time
Servings People
Category LP+FC
Ingredients
Stuffed Flounder
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Instructions
  1. In a large skillet, melt ghee butter. Add the onion, celery and green pepper'; saute until tender.
  2. Add Shrimp; cook and stir until shrimp turns pink. Add the broth, Worcestershire sauce, chives, salt and cayenne; heat through. Remove from the heat; stir in bread crumbs
  3. Spoon about 1/2 cup stuffing into each fillet; roll up. Place seem side down in a greased 9x9-inch baking dish. Drizzle with butter and lemon juice. Sprinkle with seasonings.
  4. Bake uncovered, at 375 degress for 15-20 minutes or until fish flakes easily with a fork.

Seafood Salad

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Seafood Salad
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Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category FP NC
Ingredients
Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category FP NC
Ingredients
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Instructions
  1. In a large bowl, mix together shrimp, crab meat, celery, green onion, green pepper, jalapeno, pimento, lemon juice, fat free mayonnaise, fat free sour cream, salt and pepper. Cover and let stand for at least three hours in the refrigerator to allow flavors to blend.
Recipe Notes

Modifications

Tomato and Salmon Salad

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Tomato and Salmon Salad
CategoryFP+FC
Servings Prep Time
2servings 10minutes
Cook Time
15minutes
Servings Prep Time
2servings 10minutes
Cook Time
15minutes
There is no Nutrition Label for this recipe yet.
Instructions
  1. Make dressing: Whisk 3 Tbsp. MCT oil, 1 Tbsp. lemon juice, 2 tsp. capers (drained, rinsed, and roughly chopped) and 1 tsp. Dijon mustard in small bowl. Season with 1/4 each kosher salt and black pepper.
  2. Prepare salad: On Platter, arrange 1 lb. sliced heirloom tomatoes in even layer and top with 4 oz. smoked salmon or lox, broken into bite-size pieces; 1/2 sm. red onion, sliced; 1/4 cup torn parley leaves; and 1 toasted slice FC bread, broken into bite-size pieces.
  3. Serve with dressing and lemon wedges.

Chicken Piccata and Rice

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Chicken Piccata and Rice
Nutrition Facts
Chicken Piccata and Rice
Amount Per Serving
Calories 379 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 8g 40%
Trans Fat 0.05g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 128mg 43%
Sodium 395mg 16%
Potassium 603mg 17%
Total Carbohydrates 14g 5%
Dietary Fiber 1g 4%
Sugars 0.4g
Protein 53g 106%
Vitamin C 14%
Calcium 1%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 minutes
Cook Time 25 minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 15 minutes
Cook Time 25 minutes
Passive Time
Servings servings
Category AA
Ingredients
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Nutrition Facts
Chicken Piccata and Rice
Amount Per Serving
Calories 379 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 8g 40%
Trans Fat 0.05g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 128mg 43%
Sodium 395mg 16%
Potassium 603mg 17%
Total Carbohydrates 14g 5%
Dietary Fiber 1g 4%
Sugars 0.4g
Protein 53g 106%
Vitamin C 14%
Calcium 1%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook rice as directed.
  2. Sprinkle chicken with pepper.
  3. Add 1 tsp MCT oil and 1/2 clove of garlic to non-stick skillet, saute until fragrant, over medium heat.
  4. Add chicken and cook 2 minutes on each side or until no longer pink.
  5. Remove chicken from heat, cover with foil. In same skillet add remaining garlic and MCT oil, saute until fragrant.
  6. Toss with cooked rice.
  7. Top rice with chicken, drizzle with lemon juice and sprinkle with capers.
Recipe Notes

Modifications
Serve with a FC like green beans, squash, snap peas, etc.

Chicken Caesar Salad Wraps

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Chicken Caesar Salad Wraps
Nutrition Facts
Chicken Caesar Salad Wraps
Amount Per Serving
Calories 426 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 15g 75%
Trans Fat 0.04g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 104mg 35%
Sodium 728mg 30%
Potassium 515mg 15%
Total Carbohydrates 25g 8%
Dietary Fiber 12g 48%
Sugars 4g
Protein 49g 98%
Vitamin A 32%
Vitamin C 31%
Calcium 20%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category LP + FC
Ingredients
Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category LP + FC
Ingredients
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Nutrition Facts
Chicken Caesar Salad Wraps
Amount Per Serving
Calories 426 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 15g 75%
Trans Fat 0.04g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 104mg 35%
Sodium 728mg 30%
Potassium 515mg 15%
Total Carbohydrates 25g 8%
Dietary Fiber 12g 48%
Sugars 4g
Protein 49g 98%
Vitamin A 32%
Vitamin C 31%
Calcium 20%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large bowl, whisk together the mayo, parmesan, lemon juice, worcestershire, dijon mustard, and garlic.
  2. Gradually whisk in MCT oil until fully incorporated.
  3. Toss with chicken and lettuce until coated.
  4. Divide into tortillas and enjoy!

Chicken Caesar Salad

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Chicken Caesar Salad
Nutrition Facts
Chicken Caesar Salad
Amount Per Serving
Calories 461 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 4g 20%
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 81mg 27%
Sodium 2528mg 105%
Potassium 958mg 27%
Total Carbohydrates 35g 12%
Dietary Fiber 5g 20%
Sugars 4g
Protein 46g 92%
Vitamin A 2%
Vitamin C 35%
Calcium 48%
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 servings
Category FP + FC
Ingredients
Prep Time 5 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
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Nutrition Facts
Chicken Caesar Salad
Amount Per Serving
Calories 461 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 4g 20%
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 81mg 27%
Sodium 2528mg 105%
Potassium 958mg 27%
Total Carbohydrates 35g 12%
Dietary Fiber 5g 20%
Sugars 4g
Protein 46g 92%
Vitamin A 2%
Vitamin C 35%
Calcium 48%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Puree avocado, water, garlic, lemon juice, Worcestershire sauce, mustard, Parmesan, kosher salt, and pepper.
  2. Toss in with 2 cups of torn romaine lettuce then top with chicken.
Recipe Notes

Modifications
You may have dressing left over

Lemon Butter Chicken Pasta

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Lemon Butter Chicken Pasta
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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Prep Time 25 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 25 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category AA
Ingredients
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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.
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.

Hot Chicken Salad

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Hot Chicken Salad
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Prep Time 20 minutes
Cook Time 60 minutes
Passive Time
Servings servings
Category LP+FC+NC
Ingredients
Prep Time 20 minutes
Cook Time 60 minutes
Passive Time
Servings servings
Category LP+FC+NC
Ingredients
Votes: 0
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Instructions
  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish
  2. In a large bowl mix the chicken, celery, water chestnuts, mushrooms, mayonnaise, lemon juice, salt, onion, and almonds. Transfer to the baking dish, and top with Cheddar cheese and crushed pop chips.
  3. Bake in the preheated oven for 30 minutes, until lightly brown
Recipe Notes

May serve with FC.