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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
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Total Servings
Servings
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.
Course Main Dish
Cuisine American
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Total Servings
Servings
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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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.
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Stuffed Flounder

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Stuffed Flounder
Stuffed Flounder
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Course Main Dish
Cuisine American
Category LP+FC
Prep Time 15 Minutes
Cook Time 20 Minutes
Total Servings
People
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.
Course Main Dish
Cuisine American
Category LP+FC
Prep Time 15 Minutes
Cook Time 20 Minutes
Total Servings
People
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.
Stuffed Flounder
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Rating: 5
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Spiced Edamame

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Spiced Edamame
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Course Snack, Vegetarian
Cuisine Vegetarian
Category
Prep Time 10 minutes
Cook Time 5 minutes
Total Servings
servings
Ingredients
Instructions
  1. Bring large pot of salted water to a boil.
  2. Add edamame and cook 5 minutes
  3. Drain well and transfer to a medium bowl.
  4. In a small bowl, combine sea salt, paprika, and cayenne.
  5. Toss mixture with edamame
Course Snack, Vegetarian
Cuisine Vegetarian
Category
Prep Time 10 minutes
Cook Time 5 minutes
Total Servings
servings
Ingredients
Instructions
  1. Bring large pot of salted water to a boil.
  2. Add edamame and cook 5 minutes
  3. Drain well and transfer to a medium bowl.
  4. In a small bowl, combine sea salt, paprika, and cayenne.
  5. Toss mixture with edamame
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Taco Seasoning

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Taco Seasoning
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Course Condiment
Cuisine American
Category AA
Prep Time 10 minutes
Cook Time 0 minutes
Total Servings
servings
Ingredients
Instructions
  1. Stir together and store in an airtight container.
Course Condiment
Cuisine American
Category AA
Prep Time 10 minutes
Cook Time 0 minutes
Total Servings
servings
Ingredients
Instructions
  1. Stir together and store in an airtight container.
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Garlic Chicken Vegetable Rice Skillet

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Garlic Chicken Vegetable Rice Skillet
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Course Main Dish
Category LP + FC + NC
Prep Time 15 minutes
Cook Time 35 minutes
Total Servings
servings
Instructions
  1. Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute.
  2. Add the chicken and garlic and cook for 10 minutes or until the chicken is well browned on both sides.
  3. Remove the chicken from the skillet. (I cut the chicken into medallion size pieces and simmered in water with a little old bay seasoning until it was mostly done)
  4. Stir the broth, rice and vegetables in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes. Stir in the cheese.
  5. Return the chicken to the skillet
  6. Sprinkle the chicken with the paprika.
  7. Cover and cook for 10 minutes or until the chicken is cooked through and the rice is tender.
Course Main Dish
Category LP + FC + NC
Prep Time 15 minutes
Cook Time 35 minutes
Total Servings
servings
Instructions
  1. Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute.
  2. Add the chicken and garlic and cook for 10 minutes or until the chicken is well browned on both sides.
  3. Remove the chicken from the skillet. (I cut the chicken into medallion size pieces and simmered in water with a little old bay seasoning until it was mostly done)
  4. Stir the broth, rice and vegetables in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes. Stir in the cheese.
  5. Return the chicken to the skillet
  6. Sprinkle the chicken with the paprika.
  7. Cover and cook for 10 minutes or until the chicken is cooked through and the rice is tender.
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Chicken Parmesan

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Chicken Parmesan
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Nutrition Facts
Chicken Parmesan
Amount Per Serving
Calories 338 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 5g 25%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 100mg 33%
Sodium 964mg 40%
Potassium 23mg 1%
Total Carbohydrates 32g 11%
Dietary Fiber 17g 68%
Protein 35g 70%
Vitamin A 10%
Vitamin C 5%
Calcium 36%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Category LP + FC
Prep Time 20 minutes
Cook Time 14 minutes
Total Servings
servings
Instructions
  1. Heat oven to 450 degrees
  2. Line a cookie sheet with aluminum foil
  3. Coat with 0 calorie cooking spray
  4. In a 1 gallon resealable bag, mix Carbquick, cheese, galic salt, and paprika
  5. Dip 1/2 inch strip of chicken into egg beaters or egg whites, place in bag and shake.
  6. Put coated chicken on foil lined cookie sheet
  7. Spray "I Can't Believe It's Not Butter" on chicken
  8. Bake 12-14 minutes, turning chicken halfway through
Course Main Dish
Category LP + FC
Prep Time 20 minutes
Cook Time 14 minutes
Total Servings
servings
Instructions
  1. Heat oven to 450 degrees
  2. Line a cookie sheet with aluminum foil
  3. Coat with 0 calorie cooking spray
  4. In a 1 gallon resealable bag, mix Carbquick, cheese, galic salt, and paprika
  5. Dip 1/2 inch strip of chicken into egg beaters or egg whites, place in bag and shake.
  6. Put coated chicken on foil lined cookie sheet
  7. Spray "I Can't Believe It's Not Butter" on chicken
  8. Bake 12-14 minutes, turning chicken halfway through
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Nutrition Facts
Chicken Parmesan
Amount Per Serving
Calories 338 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 5g 25%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 100mg 33%
Sodium 964mg 40%
Potassium 23mg 1%
Total Carbohydrates 32g 11%
Dietary Fiber 17g 68%
Protein 35g 70%
Vitamin A 10%
Vitamin C 5%
Calcium 36%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes
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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
Category LP+FC
Prep Time 15 minutes
Cook Time 20 minutes
Total Servings
servings
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.
Course Main Dish
Category LP+FC
Prep Time 15 minutes
Cook Time 20 minutes
Total Servings
servings
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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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.
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Flatbread Cheese Pizza

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Flatbread Cheese Pizza
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Course Main Dish
Category FP+FC
Prep Time 15 minutes
Cook Time 10 minutes
Total Servings
servings
Instructions
  1. Preheat oven to 400 F.
  2. Brush the flatbread with MCT oil and place on cookie sheets. Bake for five minutes, so it gets a little crispy,
  3. Mix spices and tomato sauce. Spread mixture on flatbread and add toppings
  4. Bake for 5 minutes more, or until the flatbread is crisp around the edges and the cheese is warm and soft.
Course Main Dish
Category FP+FC
Prep Time 15 minutes
Cook Time 10 minutes
Total Servings
servings
Instructions
  1. Preheat oven to 400 F.
  2. Brush the flatbread with MCT oil and place on cookie sheets. Bake for five minutes, so it gets a little crispy,
  3. Mix spices and tomato sauce. Spread mixture on flatbread and add toppings
  4. Bake for 5 minutes more, or until the flatbread is crisp around the edges and the cheese is warm and soft.
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Spiced Edamame

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Spiced Edamame
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Category CF
Prep Time 10 minutes
Cook Time 5 minutes
Total Servings
servings
Ingredients
Instructions
  1. Bring large pot of salted water to a boil.
  2. Add edamame and cook 5 minutes
  3. Drain well and transfer to a medium bowl.
  4. In a small bowl, combine sea salt, paprika, and cayenne.
  5. Toss mixture with edamame
Category CF
Prep Time 10 minutes
Cook Time 5 minutes
Total Servings
servings
Ingredients
Instructions
  1. Bring large pot of salted water to a boil.
  2. Add edamame and cook 5 minutes
  3. Drain well and transfer to a medium bowl.
  4. In a small bowl, combine sea salt, paprika, and cayenne.
  5. Toss mixture with edamame
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Spiced Edamame

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Spiced Edamame
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Course Snack
Category S
Prep Time 10 minutes
Cook Time 5 minutes
Total Servings
servings
Ingredients
Instructions
  1. 1. Bring large pot of salted water to a boil.
  2. 2. Add edamame and cook 5 minutes
  3. 3. Drain well and transfer to a medium bowl.
  4. 4. In a small bowl, combine sea salt, paprika, and cayenne.
  5. 5. Toss mixture with edamame
Course Snack
Category S
Prep Time 10 minutes
Cook Time 5 minutes
Total Servings
servings
Ingredients
Instructions
  1. 1. Bring large pot of salted water to a boil.
  2. 2. Add edamame and cook 5 minutes
  3. 3. Drain well and transfer to a medium bowl.
  4. 4. In a small bowl, combine sea salt, paprika, and cayenne.
  5. 5. Toss mixture with edamame
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Rating: 0
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