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: 3g
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Vegetarian Spaghetti and Meatballs

Tofu Spaghetti

0 from 0 votes
Prep Time 25 mins
Cook Time 25 mins
Total Time 50 mins
Course Vegan, Vegetarian
Cuisine American, Vegetarian
Servings 4 servings (~20 meatballs)
Calories 368 kcal

Ingredients
  

  • 1 package extra firm tofu drained and crumbled, 14-ounce
  • 1 Pkg Tofu Noodles
  • 4 tablespoons MCT Oil
  • 2 cups thinly sliced mushrooms about 4 ounces
  • 3/4 cup finely diced onion
  • 1/2 cup Carbquick
  • 1 Can Red Gold Tomato Sauce
  • Pinch sea salt plus 1/2and more to taste
  • 3 cloves garlic roughly chopped
  • 1/4 teaspoon red pepper flakes
  • 1 Large Egg
  • 1/4 cup FC bread crumbs Dry out 3 FC bread slices and make into crumbs in food processor
  • 1 tablespoon finely chopped parsley leaves
  • freshly ground black pepper

Instructions
 

  • In a medium skillet over medium heat, warm 2 tablespoons of the oil. Add the onion and a pinch of salt. Cook until softened, about 3 to 5 minutes. Add the mushrooms, garlic, and red pepper flakes. Raise the heat to high and cook, stirring frequently, until the mushrooms have given off their juices and are lightly caramelized, about 4 to 5 minutes.
  • Transfer the vegetables to the work bowl of a food processor. Add the tofu, egg and 1/2 teaspoon of salt and pulse to combine.
  • Add the FC bread crumbs and parsley and pulse to combine again. Scrape the mixture into a bowl and season with plenty of freshly ground black pepper.
  • Spread the Carbquick on a plate. Moisten your hands with water and form the tofu mixture into 1 1/2-inch balls. Lightly coat the balls in flour and put them onto a baking sheet or large plate.
  • In a large skillet over medium heat, warm the remaining 2 tablespoons oil. Add the balls and cook them until browned all over, about 3 to 4 minutes on each side. Add the tomato sauce to the pan and simmer until the balls are firm and cooked through, about 15 minutes. Serve with tofu Noodles

Nutrition

Calories: 368kcalCarbohydrates: 31gProtein: 17gFat: 23gSaturated Fat: 15gPolyunsaturated Fat: 5gMonounsaturated Fat: 1gCholesterol: 46mgSodium: 1235mgPotassium: 230mgFiber: 12gSugar: 7g
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Apple Chicken Salad

Apple Chicken Salad

0 from 0 votes
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Dish, Salads
Cuisine American
Servings 2 servings
Calories 290 kcal

Ingredients
  

  • 2 TBSP MCT Oil
  • 1 8 ounce Chicken Breast
  • 1 Head Romaine Lettuce
  • 1/2 Small Green Apple, sliced
  • 2 TBSP fat free mayonnaise
  • 1 TBSP Lemon Juice
  • Salt and pepper, to taste

Instructions
 

  • Saute chicken breast in skillet until cooked (5-8 minutes). Season with salt and pepper to taste
  • 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.

Nutrition

Calories: 290kcalCarbohydrates: 9gProtein: 27gFat: 15gSaturated Fat: 14gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.3gTrans Fat: 0.02gCholesterol: 64mgSodium: 271mgPotassium: 321mgFiber: 3gSugar: 5g
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Fried Tofu

Fried Tofu and Veggie

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Vegan, Vegetarian
Cuisine American, Vegetarian
Servings 3 servings
Calories 262 kcal

Ingredients
  

  • 1 Block (13.5 oz) Tofu firm or extra-firm
  • 3 TBSP Nutritional Yeast
  • 2 TBSP Carbquick Baking Mix
  • 2 tsp Garlic Powder
  • 1/2 tsp salt
  • 1/2 tsp Pepper
  • 2 TBSP MCT Oil

Instructions
 

Pressing the Tofu

  • Place the Tofu on a Layer of Paper Towels. Fold a length of paper towels or a dishcloth in half or quarters to increase the absorbency. Place the folded towels on the cutting board, then place the block of tofu on the paper towels. ​ Note: If the paper towels become too wet after absorbing the initial moisture, you may want to place the tofu on a second, fresh layer of paper towels.
  • Place another layer of folded paper towels or a clean kitchen cloth top of the block of tofu. Place the bowl or another cutting board on top of the top layer of paper towels. Place the weight into the bowl or onto the cutting board. Your weight should be heavy enough to press down evenly across the top of the tofu, but not so heavy so as to cause the tofu block to crumble. A large can of food is a perfect weight. Other objects that might work include an iron frying pan, a heavy book, or a small exercise dumbbell weight.
  • Let the tofu sit for at least 30 minutes. The weight will gradually and effectively squeeze the moisture out of the block of tofu, where it will be absorbed by the paper towels. If the paper towels become fully saturated, you may need to replace them with fresh paper towels and continue pressing until the paper towels stop absorbing moisture. You can now proceed to cut the tofu block into strips or cubes for use in your recipes.

Cooking the Tofu

  • Slice the drained and pressed tofu into 1/2-inch cubes.
  • In a small bowl, combine the tofu with the remaining ingredients, except the oil, and toss gently to coat the tofu well. Or, place all ingredients in a zip-lock bag or covered container and shake well.
  • In a large skillet, heat the oil over medium heat and add the tofu. Cook for 4 to 6 minutes, turning occasionally, until golden brown and lightly crispy.

Nutrition

Calories: 262kcalCarbohydrates: 14gProtein: 18gFat: 17gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 0.01gSodium: 458mgPotassium: 44mgFiber: 6gSugar: 2g
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Egg White Omelete

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Doggy Eggs

Doggy Eggs

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Main Dish
Cuisine American
Servings 1 serving
Calories 359 kcal

Ingredients
  

  • 2 Franks Ball Park all white meat turkey franks
  • 1 Slice Aunt Millie's 35 Calorie Bread
  • 1/2 Cup egg whites
  • 2 TBPS green peppers
  • 2 TBPS mushrooms
  • 1 Slice Fat free cheese
  • 1 TBSP MCT Oil
  • 2 TBSP onion

Instructions
 

  • Cut hot dogs into pieces and saute in MCT oil. Add peppers, mushrooms and onion in MCT oil.
  • Add egg whites to hot dog and veggie mixture. Serve with toasted bread.

Nutrition

Calories: 359kcalCarbohydrates: 23gProtein: 33gFat: 15gSaturated Fat: 14gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.002gCholesterol: 20mgSodium: 1588mgPotassium: 1130mgFiber: 4gSugar: 6g
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Starbucks Egg Bites

Starbucks Egg Bites

0 from 0 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Breakfast
Cuisine American
Servings 1 servings
Calories 237 kcal

Ingredients
  

  • 1/2 Cups Egg Whites/Beaters
  • 1.5 Slices Ultra Thin Cheese
  • 2 Slices Thin Bacon
  • 1 ounces Mushrooms
  • 1 tsp Crushed Red Pepper flakes
  • 1 tsp MCT Oil

Instructions
 

  • Preheat the oven to 375 degrees
  • Coat the muffin pan with MCT oil.
  • bake in 375 degree oven for 15-20 minutes

Notes

From Julie Keister

Nutrition

Calories: 237kcalCarbohydrates: 3gProtein: 22gFat: 14gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 11mgSodium: 425mgPotassium: 339mgFiber: 0.3gSugar: 1g
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Alfredo Chicken

Alfredo Chicken

0 from 0 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Dish
Cuisine American
Servings 1 servings
Calories 380 kcal

Ingredients
  

  • 1 6 ounce Chicken Breast, boneless and skinless
  • 2 TBSP Kroger Simple Truth Alfredo Sauce
  • 2 TBSP Green Pepers
  • 2 TBSP Red Peppers
  • 2 TBSP mushrooms
  • 2 TBSP onion
  • 1 Cup Kroger Classic Salad
  • 2 TBSP Walden Farms Thousand Island Dressing
  • 1 TBSP MCT Oil
  • 1 Cup Broccoli Steamed

Instructions
 

  • Pan fry chicken in MCT oil. Then saute peppers and mushrooms in remaining oil.
  • Cook pasta according to directions on package
  • Mix Alfredo sauce with peppers and mushrooms.
  • Place 3/4 cup cooked pasta on plate. Top with mixed Alfredo sauce. Enjoy with salad and approved dressing.

Nutrition

Calories: 380kcalCarbohydrates: 15gProtein: 37gFat: 21gSaturated Fat: 16gPolyunsaturated Fat: 2gMonounsaturated Fat: 0.01gCholesterol: 98mgSodium: 660mgPotassium: 851mgFiber: 5gSugar: 7g
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Black Bean Burritos

Black Bean Burritos

0 from 0 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Dish
Cuisine Mexican
Servings 3 servings
Calories 282 kcal

Ingredients
  

  • 4 Tortillas Ole Extreme Wellness High Fiber Tortilla
  • 1 TBSP MCT Oil
  • 1 cup Onion (chopped)
  • 1 cup Bell pepper, chopped
  • 2 teaspoon Minced Garilc
  • 1 can 15 oz can black Beans
  • 2 TBSP Jalapeno Peppers, minced
  • 4 ounces Fat free cream cheese
  • 1/2 teaspoon salt
  • 2 TBSP Cilantro, Chopped

Instructions
 

  • Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through.
  • Heat oil in a 10-inch skillet over medium heat. Place onion, bell pepper, garlic and jalapenos in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring.
  • Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir cilantro into mixture.
  • Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.

Nutrition

Calories: 282kcalCarbohydrates: 50gProtein: 18gFat: 7gSaturated Fat: 5gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.03gCholesterol: 6mgSodium: 1420mgPotassium: 476mgFiber: 21gSugar: 7g
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Fat-Burn Tuna Salad Sandwich

Fat-Burn Tuna Salad

0 from 0 votes
Prep Time 15 mins
Total Time 15 mins
Course Main Dish
Cuisine American
Servings 1 serving
Calories 397 kcal

Ingredients
  

  • 1 6.5-ounce can White meat tuna packed in water drained
  • 1 tablespoons minced celery
  • 1 tablespoons minced red onion soaked in cold water for 5 minutes and drained
  • 1/2 teaspoon minced flat-leaf parsley
  • 1 tablespon fat free mayonnaise
  • 1/2 tablespoon Dijon Mustard
  • 1/2 TBSP MCT Oil
  • 2 Large Eggs Hard Boiled, remove yolks
  • 2 Slices Aunt Millie's 35 Calorie Bread
  • 2 Leafs Lettuce
  • 1 Slice Tomato
  • freshly ground black pepper

Instructions
 

  • In a small mixing bowl break up the tuna with a fork. Toss with the celery, onion and parsley. Add the mayonnaise, mustard, MCT oil and season with pepper, to taste. Stir to combine. Add lemon juice, to taste, if using.

Nutrition

Calories: 397kcalCarbohydrates: 27gProtein: 55gFat: 9gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.5gCholesterol: 50mgSodium: 1178mgPotassium: 761mgFiber: 8gSugar: 5g
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