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Low Carb Cauliflower “Potato” Salad

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Nutrition Facts
Low Carb Cauliflower "Potato" Salad
Amount Per Serving
Calories 157 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Cholesterol 113mg 38%
Sodium 776mg 32%
Potassium 584mg 17%
Total Carbohydrates 14g 5%
Dietary Fiber 4g 16%
Sugars 5g
Protein 18g 36%
Vitamin A 6%
Vitamin C 130%
Calcium 20%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish, Salads
Category FP+FC
Prep Time 15 Minutes
Passive Time
15 Minutes
Servings
Servings
Instructions
  1. Mix ingredients together, chill for 15 minutes and enjoy
Course Main Dish, Salads
Category FP+FC
Prep Time 15 Minutes
Passive Time
15 Minutes
Servings
Servings
Instructions
  1. Mix ingredients together, chill for 15 minutes and enjoy
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Nutrition Facts
Low Carb Cauliflower "Potato" Salad
Amount Per Serving
Calories 157 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Cholesterol 113mg 38%
Sodium 776mg 32%
Potassium 584mg 17%
Total Carbohydrates 14g 5%
Dietary Fiber 4g 16%
Sugars 5g
Protein 18g 36%
Vitamin A 6%
Vitamin C 130%
Calcium 20%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
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Super Easy Egg Foo Yung

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Cuisine Asian
Category Achieve Approved
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Instructions
  1. In a large bowl, beat 8 eggs. Add all vegetables and the soy sauce and stir to combine.
  2. Heat 1 teaspoon sesame oil in a skillet on medium heat and add about half a cup of the egg mixture to the pan (exact amount will vary). Cook each side until golden brown, flipping once or twice.
  3. Repeat with remaining sesame oil and egg mixture until batch is complete.
Cuisine Asian
Category Achieve Approved
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Instructions
  1. In a large bowl, beat 8 eggs. Add all vegetables and the soy sauce and stir to combine.
  2. Heat 1 teaspoon sesame oil in a skillet on medium heat and add about half a cup of the egg mixture to the pan (exact amount will vary). Cook each side until golden brown, flipping once or twice.
  3. Repeat with remaining sesame oil and egg mixture until batch is complete.
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Vegetable Beef Soup

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Cuisine American
Category AA
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Coat large pot with MCT oil.
  2. Saute chopped onion and garlic.
  3. Add beef; brown in MCT oil.
  4. Add tomatoes; then broth and water.
  5. Add all other ingredients and bring to boil; then simmer or low rolling boil for 3 to 4 hours. Check often to see if carrots and potatoes are cooked all the way through.
Cuisine American
Category AA
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Coat large pot with MCT oil.
  2. Saute chopped onion and garlic.
  3. Add beef; brown in MCT oil.
  4. Add tomatoes; then broth and water.
  5. Add all other ingredients and bring to boil; then simmer or low rolling boil for 3 to 4 hours. Check often to see if carrots and potatoes are cooked all the way through.
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Recipe Notes

Modifications
This is an Achieve Approved recipe. Watch your portion size. May serve with FC.

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Taco Soup

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Category AA
Prep Time 15 minutes
Cook Time 60 minutes
Servings
servings
Instructions
  1. Brown the extra lean ground chicken, green pepper and onions in a large pan drain off fat. Add remaining ingredients and simmer for an hour or so.
Category AA
Prep Time 15 minutes
Cook Time 60 minutes
Servings
servings
Instructions
  1. Brown the extra lean ground chicken, green pepper and onions in a large pan drain off fat. Add remaining ingredients and simmer for an hour or so.
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Recipe Notes

Modifications
You may want to add some fat free sour cream and fat free cheddar cheese in your bowl of soup.

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Spaghetti Pie Casserole

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Course Main Dish
Cuisine American
Category AA
Prep Time 30 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Cook spaghetti according to package directions; drain.
  2. Meanwhile, in a large skillet, cook the beef, onion and garlic over medium heat for 6-8 minutes or until beef is no longer pink, breaking up beef into crumbles; drain.
  3. Stir in the spaghetti sauce, salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes, stirring occasionally.
  4. In a small bowl, mix cream cheese and sour cream until blended.
  5. In a greased 11x7-in. baking dish, layer the spaghetti, cream cheese mixture and meat mixture. Top with shredded cheese.
  6. Bake, covered, at 350 for 25 minutes. Uncover; bake 5-10 minutes longer or until cheese is bubbly.
Course Main Dish
Cuisine American
Category AA
Prep Time 30 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Cook spaghetti according to package directions; drain.
  2. Meanwhile, in a large skillet, cook the beef, onion and garlic over medium heat for 6-8 minutes or until beef is no longer pink, breaking up beef into crumbles; drain.
  3. Stir in the spaghetti sauce, salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes, stirring occasionally.
  4. In a small bowl, mix cream cheese and sour cream until blended.
  5. In a greased 11x7-in. baking dish, layer the spaghetti, cream cheese mixture and meat mixture. Top with shredded cheese.
  6. Bake, covered, at 350 for 25 minutes. Uncover; bake 5-10 minutes longer or until cheese is bubbly.
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Recipe Notes

Modifications
May serve with a small side salad.

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Sausage-and_Quinoa-Stuffed Zucchini

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Course Main Dish
Cuisine American
Category FP FC
Prep Time 40 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Heat oil in a large saucepan over medium-high heat. Add sausage and onion and cook, breaking the sausage into small pieces, until no longer pink, about 5 minutes. Add quinoa and water and bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the water is absorbed and the quinoa is tender, 15 to 20 minutes. Remove from heat and stir in tomatoes and marjoram.
  2. Meanwhile, cut zucchini in half lengthwise. Cut a thin slice off the bottoms so each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell. (Discard the pulp.) Place the zucchini in a microwave-safe dish and sprinkle with pepper and salt. Cover and microwave on High until tender-crisp, 3 to 4 minutes. Uncover.
  3. Position rack in upper third of oven; preheat broiler to high.
  4. Transfer zucchini to broiler-safe pan (or pans). Fill with the quinoa mixture and sprinkle with cheese. Broil on the upper rack until cheese is melted, about 2 minutes.
Course Main Dish
Cuisine American
Category FP FC
Prep Time 40 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Heat oil in a large saucepan over medium-high heat. Add sausage and onion and cook, breaking the sausage into small pieces, until no longer pink, about 5 minutes. Add quinoa and water and bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the water is absorbed and the quinoa is tender, 15 to 20 minutes. Remove from heat and stir in tomatoes and marjoram.
  2. Meanwhile, cut zucchini in half lengthwise. Cut a thin slice off the bottoms so each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell. (Discard the pulp.) Place the zucchini in a microwave-safe dish and sprinkle with pepper and salt. Cover and microwave on High until tender-crisp, 3 to 4 minutes. Uncover.
  3. Position rack in upper third of oven; preheat broiler to high.
  4. Transfer zucchini to broiler-safe pan (or pans). Fill with the quinoa mixture and sprinkle with cheese. Broil on the upper rack until cheese is melted, about 2 minutes.
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Stuffed Baked Poblanos – Bocca

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Course Side Dish
Cuisine Vegetarian
Category NC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Cook and stir onions and garlic in hot oil in large skillet on medium heat 2 min. Stir in next 6 ingredients; cook 10 min., stirring occasionally.
  2. Discard bay leaf.
  3. Stir 3/4 cup cheese into tomato mixture; spoon into chiles.
  4. Place, filled-sides up, in single layer in shallow baking dish sprayed with cooking spray. Sprinkle with remaining cheese.
  5. Bake 15 min. or until chiles are heated through (160 F) and cheese is melted. Sprinkle with cilantro.
Course Side Dish
Cuisine Vegetarian
Category NC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Cook and stir onions and garlic in hot oil in large skillet on medium heat 2 min. Stir in next 6 ingredients; cook 10 min., stirring occasionally.
  2. Discard bay leaf.
  3. Stir 3/4 cup cheese into tomato mixture; spoon into chiles.
  4. Place, filled-sides up, in single layer in shallow baking dish sprayed with cooking spray. Sprinkle with remaining cheese.
  5. Bake 15 min. or until chiles are heated through (160 F) and cheese is melted. Sprinkle with cilantro.
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Recipe Notes

Modifications
How to Roast, Peel and Seed Poblano Chiles Place chiles on rack of broiler pan. Broil until skins are charred or covered with black blisters, turning occasionally. Place hot chiles in sealable plastic bag; seal bag. Let stand 10 minutes.

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Unstuffed Peppers

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Course Main Dish
Cuisine American
Category FP FC NC
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Saute vegetables and garlic
  2. Cook turkey and crumble
  3. Combine vegetables, garlic and turkey in skillet
  4. Add Mrs. Dash, oregano, tomatoes, broth and spinach
  5. Bring mixture to a boil and add the brown rice
  6. Cover and simmer for 5 minutes
Course Main Dish
Cuisine American
Category FP FC NC
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Saute vegetables and garlic
  2. Cook turkey and crumble
  3. Combine vegetables, garlic and turkey in skillet
  4. Add Mrs. Dash, oregano, tomatoes, broth and spinach
  5. Bring mixture to a boil and add the brown rice
  6. Cover and simmer for 5 minutes
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Recipe Notes

Modifications

We prefer Red Gold or Hunts as the use slightly less sugar.

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Sweet and Sour Tofu

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Course Side Dish
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Chop onions, celery, bell peppers, tomatoes and keep them all in separate bowls.
  2. In a large pot pour some MCT oil and saute the minced garlic and onions until brown.
  3. Add the chopped celery and saute add some water and then add the peppers.
  4. Pour some more water and the cover the pot, let it simmer for 5 minute or until the vegetables softens.
  5. Add the tomatoes, tofu and the Walden Farms Asian sauce, cover and let it simmer for 5-8 minutes or until all vegetables are soften.
Course Side Dish
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Chop onions, celery, bell peppers, tomatoes and keep them all in separate bowls.
  2. In a large pot pour some MCT oil and saute the minced garlic and onions until brown.
  3. Add the chopped celery and saute add some water and then add the peppers.
  4. Pour some more water and the cover the pot, let it simmer for 5 minute or until the vegetables softens.
  5. Add the tomatoes, tofu and the Walden Farms Asian sauce, cover and let it simmer for 5-8 minutes or until all vegetables are soften.
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Recipe Notes

Modifications
May serve over Miracle Rice (see Online Store to purchase)

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Stuffed Baked Poblanos – Bocca

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Course Main Dish
Cuisine Vegetarian
Category LP NC
Prep Time 30 minutes
Cook Time 35 minutes
Servings
servings
Instructions
  1. Cook and stir onions and garlic in hot oil in large skillet on medium heat 2 min. Stir in next 6 ingredients; cook 10 min., stirring occasionally.
  2. Discard bay leaf.
  3. Stir 3/4 cup cheese into tomato mixture; spoon into chiles.
  4. Place, filled-sides up, in single layer in shallow baking dish sprayed with cooking spray. Sprinkle with remaining cheese.
  5. Bake 15 min. or until chiles are heated through (160 degrees F) and cheese is melted. Sprinkle with cilantro.
Course Main Dish
Cuisine Vegetarian
Category LP NC
Prep Time 30 minutes
Cook Time 35 minutes
Servings
servings
Instructions
  1. Cook and stir onions and garlic in hot oil in large skillet on medium heat 2 min. Stir in next 6 ingredients; cook 10 min., stirring occasionally.
  2. Discard bay leaf.
  3. Stir 3/4 cup cheese into tomato mixture; spoon into chiles.
  4. Place, filled-sides up, in single layer in shallow baking dish sprayed with cooking spray. Sprinkle with remaining cheese.
  5. Bake 15 min. or until chiles are heated through (160 degrees F) and cheese is melted. Sprinkle with cilantro.
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