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Hamburger Helper

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Hamburger Helper
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Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 359 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 48mg 16%
Sodium 525mg 22%
Potassium 267mg 8%
Total Carbohydrates 56g 19%
Dietary Fiber 19g 76%
Sugars 7g
Protein 35g 70%
Vitamin A 11%
Vitamin C 6%
Calcium 35%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
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Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 359 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 48mg 16%
Sodium 525mg 22%
Potassium 267mg 8%
Total Carbohydrates 56g 19%
Dietary Fiber 19g 76%
Sugars 7g
Protein 35g 70%
Vitamin A 11%
Vitamin C 6%
Calcium 35%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat a large skillet over medium heat. Brown the ground beef, onion, paprika, parsley, garlic powder, cayenne powder, salt and pepper.
  2. Stir in the milk, broth, macaroni and tomato sauce. Bring to a boil, cover and reduce heat to a simmer. Cook for 10-12 minutes or until pasta is tender. Stir occasionally to prevent sticking.
  3. Stir in cheddar cheese until melted.
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Chicken Cacciatore

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Chicken Cacciatore
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Nutrition Facts
Chicken Cacciatore
Amount Per Serving
Calories 405 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 132mg 44%
Sodium 1110mg 46%
Potassium 718mg 21%
Total Carbohydrates 50g 17%
Dietary Fiber 20g 80%
Sugars 10g
Protein 55g 110%
Vitamin A 17%
Vitamin C 46%
Calcium 5%
Iron 37%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Prep Time 10 Minutes
Cook Time 4-10 Hours
Servings
servings
Ingredients
Course Main Dish
Prep Time 10 Minutes
Cook Time 4-10 Hours
Servings
servings
Ingredients
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Nutrition Facts
Chicken Cacciatore
Amount Per Serving
Calories 405 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 132mg 44%
Sodium 1110mg 46%
Potassium 718mg 21%
Total Carbohydrates 50g 17%
Dietary Fiber 20g 80%
Sugars 10g
Protein 55g 110%
Vitamin A 17%
Vitamin C 46%
Calcium 5%
Iron 37%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Place chicken, onion, and zucchini in crock pot.
  2. Pour Spaghetti sauce over all and stir.
  3. Cook on high for 4-5 hours or on low 8-10 hours
  4. Serve over rotini cooked as directed on box.
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Classic Roast Chicken

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Classic Roast Chicken
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Nutrition Facts
Classic Roast Chicken
Amount Per Serving
Calories 242 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 117mg 39%
Sodium 253mg 11%
Potassium 547mg 16%
Total Carbohydrates 2g 1%
Dietary Fiber 0.4g 2%
Sugars 1g
Protein 44g 88%
Vitamin A 3%
Vitamin C 2%
Calcium 3%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Course Main Dish
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
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Nutrition Facts
Classic Roast Chicken
Amount Per Serving
Calories 242 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 117mg 39%
Sodium 253mg 11%
Potassium 547mg 16%
Total Carbohydrates 2g 1%
Dietary Fiber 0.4g 2%
Sugars 1g
Protein 44g 88%
Vitamin A 3%
Vitamin C 2%
Calcium 3%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat oven to 375 degrees.
  2. Sprinkle inside cavity of chicken with thyme and salt; add 1 TBSP Ghee Butter, sliced celery and onion.
  3. Rub outside of chicken with remaining butter
  4. Tuck wing tips under back of chicken. Place chicken breast side-down on rack in roasting pan.
  5. Add enough water to cover bottom of pan. Roast for 10 minutes.
  6. Reduce temperature to 357 degrees. Roast for 20 minutes longer
  7. Turn chicken breast side-up. Roast until chicken is browned, about 30 minutes longer.
Recipe Notes

Modifications
You may add FC + NC IF you eat only the breast or wings. You may add ONLY a FC if you eat the thighs or legs.

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Chicken Kabobs Mexicana (30 min. meal)

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Chicken Kabobs Mexicana (30 min. meal)
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Nutrition Facts
Chicken Kabobs Mexicana (30 min. meal)
Amount Per Serving
Calories 175 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 7g 35%
Trans Fat 0.01g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.2g
Cholesterol 39mg 13%
Sodium 53mg 2%
Potassium 446mg 13%
Total Carbohydrates 9g 3%
Dietary Fiber 2g 8%
Sugars 3g
Protein 17g 34%
Vitamin A 35%
Vitamin C 119%
Calcium 3%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Course Main Dish
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
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Nutrition Facts
Chicken Kabobs Mexicana (30 min. meal)
Amount Per Serving
Calories 175 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 7g 35%
Trans Fat 0.01g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.2g
Cholesterol 39mg 13%
Sodium 53mg 2%
Potassium 446mg 13%
Total Carbohydrates 9g 3%
Dietary Fiber 2g 8%
Sugars 3g
Protein 17g 34%
Vitamin A 35%
Vitamin C 119%
Calcium 3%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a shallow dish, mix together MCT oil, cumin, chopped cilantro, and lime juice. Season with salt and pepper. Add chicken, and mix well. Cover, and refrigerate for at least one hour.
  2. Preheat grill for high heat.
  3. Thread chicken, zucchini, onion, red bell pepper, and tomatoes onto skewers.
  4. Brush grill with oil, and arrange skewers on hot grate. Cook for approximately 10 minutes, or until chicken is cooked through, turning to cook evenly.
Recipe Notes

Modifications
You could add a NC with this combination.:

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Chicken Curry

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Chicken Curry
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Nutrition Facts
Chicken Curry
Amount Per Serving
Calories 477 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 8g 40%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 1g
Cholesterol 68mg 23%
Sodium 1110mg 46%
Potassium 319mg 9%
Total Carbohydrates 49g 16%
Dietary Fiber 11g 44%
Sugars 8g
Protein 42g 84%
Vitamin A 21%
Vitamin C 42%
Calcium 17%
Iron 19%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Prep Time 20 minutes
Cook Time 201 minutes
Servings
servings
Course Main Dish
Prep Time 20 minutes
Cook Time 201 minutes
Servings
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Nutrition Facts
Chicken Curry
Amount Per Serving
Calories 477 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 8g 40%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 1g
Cholesterol 68mg 23%
Sodium 1110mg 46%
Potassium 319mg 9%
Total Carbohydrates 49g 16%
Dietary Fiber 11g 44%
Sugars 8g
Protein 42g 84%
Vitamin A 21%
Vitamin C 42%
Calcium 17%
Iron 19%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Brown chicken in oil...slow, you want some brown.
  2. Push chicken aside and saute onion...a little brown is good.
  3. Add curry powder and mix chicken back in.
  4. Add tomatoes and chick peas...I add a tbs of water.
  5. Mix and heat til most of the liquid is gone. Pull from heat...cool a few mins and stir in yogurt.
Recipe Notes

We make lettuce wraps with this filling and add cilantro , salt and pepper to your taste. May serve over Miracle Noodles, but don't use any pasta or rice. Each serving is a complete meal. Do not add anything to it!

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Chicken and Noodles Salad

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Chicken and Fiber Gourmet Noodles Salad
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Nutrition Facts
Chicken and Fiber Gourmet Noodles Salad
Amount Per Serving
Calories 364 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 3g
Cholesterol 59mg 20%
Sodium 1217mg 51%
Potassium 614mg 18%
Total Carbohydrates 53g 18%
Dietary Fiber 18g 72%
Sugars 8g
Protein 38g 76%
Vitamin A 32%
Vitamin C 189%
Calcium 29%
Iron 19%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Prep Time 15 minutes
Cook Time 20 minutes
Servings
servings
Course Main Dish
Prep Time 15 minutes
Cook Time 20 minutes
Servings
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Nutrition Facts
Chicken and Fiber Gourmet Noodles Salad
Amount Per Serving
Calories 364 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 3g
Cholesterol 59mg 20%
Sodium 1217mg 51%
Potassium 614mg 18%
Total Carbohydrates 53g 18%
Dietary Fiber 18g 72%
Sugars 8g
Protein 38g 76%
Vitamin A 32%
Vitamin C 189%
Calcium 29%
Iron 19%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook chicken and cut up into bite sized pieces
  2. Cook Fiber Gourmet Noodles as instructed on the package.
  3. Chop up the rest of the vegetables and combine all ingredients.
  4. Chill before serving.
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Eggplant Lasagna

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Eggplant Lasagna
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There is no Nutrition Label for this recipe yet.
Course Main Dish
Prep Time 30 minutes
Cook Time 120 minutes
Servings
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Course Main Dish
Prep Time 30 minutes
Cook Time 120 minutes
Servings
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Instructions
  1. Start by slicing the eggplants length-wise. You'll need to remove the top of each eggplant, and the slices should be between and eighth and a quarter of an inch thick.
  2. Lay the slices out on a draining rig and liberally salt one side. Wait one minute, turn the slices over, and liberally salt the second side.
  3. Let the eggplant sit for about an hour. This will give the salt an opportunity to pull moisture from the slices. When an hour has passed, rinse the eggplant slices under cold water and set them aside
  4. Chop the bell peppers and the onion into medium-sized pieces.
  5. Mince the garlic. The garlic should be as finely minced as you can make it.
  6. Put a pan over medium heat. Depending on your pan and your sausage, you may want to add a little MCT oil to the pan, but usually the sausage will have enough fat in it to keep it from sticking. For this dish, you want the sausage to crumble like hamburger.
  7. When the sausage has browned, move it to the sides of the pan. Add the peppers, onion, garlic, and 2 tbsp of the italian herb seasoning to the center of the pan. Allow the vegetables and seasoning to cook for about 2 minutes before stirring them into the sausage. Note: Adding the ingredients into the center lets them cook in the juice from the sausage for a few minutes.
  8. After combining the vegetables and sausage, let everything cook for another minute. Set everything aside in a large bowl.
  9. Add the sliced mushrooms to the pan you've been using to cook everything else. Cook the mushrooms in the pan for about five minutes, stirring frequently. NOTE: Using the same pan for the sausage and the mushrooms will help the mushrooms pick up some flavor.
  10. When the mushrooms are done, mix them in with the sausage, onions, and peppers. Combine the two cans of tomato paste with two cups of water, 1 tbsp of itialian herbs, about a teaspoon of salt, and a few pinches of pepper. Stir the mixture to combine it into a tomato sauce.
  11. Get out a 9x13 casserole dish, and pour a little of the sauce in the bottom. This should just be a small amount to help keep the eggplant from sticking to the bottom of the dish.
  12. Lay out a layer of eggplant slices in the dish, and spread a little more of the sauce on top of them. Try to cover as much as possible with each layer of eggplant.
  13. Add about a third of the meat and vegetable mixture on top of the eggplant. Pour a little of the sauce on top of it. NOTE: Don't make this layer too thick, or things will fall apart badly when serving.
  14. Repeat the layering steps two more times (eggplant, sauce, meat, sauce, eggplant, sauce, meat, sauce). Then finish with a layer of eggplant. Pour any remaining sauce over the top layer of eggplant.
  15. Bake the dish uncovered at 350 for about 30 minutes. Then, increase the heat to 425 and bake for another 15 minutes. Allow the dish to cool for a few minutes before serving.
Recipe Notes

Modifications
Serving Size: 1 full hand + FC Created by Rick Joy. Suggested by Richard McLeish. Modified by Jim Wright:

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Pork and Cabbage Stir Fry

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Pork and Cabbage Stir Fry
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Course Main Dish
Prep Time 10 minutes
Cook Time 15 minutes
Servings
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Course Main Dish
Prep Time 10 minutes
Cook Time 15 minutes
Servings
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Instructions
  1. Heat MCT oil in a large skillet over medium heat.
  2. Add pork strips and cook until meat is no longer pink; remove and keep warm.
  3. In the same skillet, saute the cabbage, onion, garlic and bay leaves until vegetables are tender.
  4. Discard bay leaves.
  5. Stir in pork, salt and pepper.
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Oven Roasted Chicken Fajitas

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Oven Roasted Chicken Fajitas
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Course Main Dish
Prep Time 10 minutes
Cook Time 40 minutes
Servings
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Course Main Dish
Prep Time 10 minutes
Cook Time 40 minutes
Servings
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Instructions
  1. Preheat the oven to 400 degrees.
  2. Cut the onion and bell peppers into 1/4 inch wide strips. Place them in a large 9x13 inch casserole dish. Slice the chicken breast into very thin strips and add it to the casserole dish with the vegetables.
  3. Sprinkle the seasoning over the meat and vegetables. Drizzle the oil over everything and then use your hands to toss the ingredients until everything is well coated in oil and seasoning. Bake in the preheated oven for 35-40 minutes, stirring once half way through. Squeeze the juice from half of the lime over top of the meat and vegetables after it comes out of the oven.
  4. Scoop a small amount of meat and vegetables into the center of each tortilla. Top with a few sprigs of cilantro.
Recipe Notes

Modifications
May enjoy with salsa and lettuce:

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Black Bean Stew

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Black Bean Stew
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Rating: 5
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Course Main Dish
Prep Time 20 minutes
Cook Time 60 minutes
Servings
servings
Course Main Dish
Prep Time 20 minutes
Cook Time 60 minutes
Servings
servings
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Rating: 5
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Instructions
  1. In a medium stockpot, combine soaked beans (see Note), water, onion, green pepper, garlic, bay leaves, salt, cumin and oregano.
  2. Bring to a boil over medium-high heat; reduce heat to low. Simmer, covered, until beans are tender, about 1 hour. Stir occasionally and add water as necessary so that the beans don't dry out or scorch.
  3. When beans are tender, stir in vinegar, and olive oil.
Recipe Notes

Modifications
1 1/2 Cup = Meal. You may add a FC. NOTE: If you don't have time to soak the black beans overnight, use the quick-soak method: bring beans and water to a boil. Turn off heat and allow to stand for 1 hour before proceeding with recipe

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