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Zucchini Bake

Zuccini Bake
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Course Side Dish
Cuisine American, Vegetarian
Category FC
Prep Time 5 Minutes
Cook Time 5-10 Minutes
Servings
Serving
Ingredients
Instructions
  1. Preheat oven to 400 degress
  2. Cut up zucchini and put in a bowl. Rub MCT oil  over the zucchini. Making sure the zucchini was rubbed all over in the oil.
  3. Sprinkle Italian spices & Salt and pepper Lightly coat with Parmesan cheese. Placed zucchini on a cookie sheet and lightly add a little bit more of Parmesan cheese
  4. Bake in oven for 5-10 minutes. Serve with your favorite LP, FP or CF!
Course Side Dish
Cuisine American, Vegetarian
Category FC
Prep Time 5 Minutes
Cook Time 5-10 Minutes
Servings
Serving
Ingredients
Instructions
  1. Preheat oven to 400 degress
  2. Cut up zucchini and put in a bowl. Rub MCT oil  over the zucchini. Making sure the zucchini was rubbed all over in the oil.
  3. Sprinkle Italian spices & Salt and pepper Lightly coat with Parmesan cheese. Placed zucchini on a cookie sheet and lightly add a little bit more of Parmesan cheese
  4. Bake in oven for 5-10 minutes. Serve with your favorite LP, FP or CF!
Zuccini Bake
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Recipe Notes

Although Zuccini is a freebie, this is not a freebie due to the coating of cheese. Recipe submitted by Deborah Donaldson.

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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
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
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
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Rating: 5
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Course Main Dish
Cuisine American
Category LP+FC
Prep Time 15 Minutes
Cook Time 20 Minutes
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
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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Seafood Salad

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Course Main Dish, Salads
Category FP NC
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
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.
Course Main Dish, Salads
Category FP NC
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
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.
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Swedish Meatballs

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Course Main Dish
Cuisine Italian
Category FP FC
Prep Time 30 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Make FC bread crumbs by drying out bread in oven and blending in food processor.
  2. In a large deep saute pan, heat oil on medium heat, add onions and garlic
  3. Saute until onions are translucent, about 4-5 minutes.
  4. Add celery and parsley and cook until soft, about 3-4 more minutes.
  5. In a large bowl combine beef, egg, onion mixture, breadcrumbs, salt, pepper and allspice. Mix well and form meatballs with your hands 1/8 cup each (fill 1/4 cup then divide the meat in half).
  6. Add beef stock to the pan and bring to a boil. Reduce heat to medium-low and slowly drop meatballs into the broth. Cover and cook about 20 minutes.
  7. Remove the meatballs with a slotted spoon and set aside in a serving dish.
  8. Strain the stock, add to blender with cream cheese and pulse until smooth.
  9. Return to pan and simmer a few minutes to thicken, then pour over meatballs.
  10. Garnish with parsley and serve over Al Dente Carb Nada Noodles (Optional)
Course Main Dish
Cuisine Italian
Category FP FC
Prep Time 30 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Make FC bread crumbs by drying out bread in oven and blending in food processor.
  2. In a large deep saute pan, heat oil on medium heat, add onions and garlic
  3. Saute until onions are translucent, about 4-5 minutes.
  4. Add celery and parsley and cook until soft, about 3-4 more minutes.
  5. In a large bowl combine beef, egg, onion mixture, breadcrumbs, salt, pepper and allspice. Mix well and form meatballs with your hands 1/8 cup each (fill 1/4 cup then divide the meat in half).
  6. Add beef stock to the pan and bring to a boil. Reduce heat to medium-low and slowly drop meatballs into the broth. Cover and cook about 20 minutes.
  7. Remove the meatballs with a slotted spoon and set aside in a serving dish.
  8. Strain the stock, add to blender with cream cheese and pulse until smooth.
  9. Return to pan and simmer a few minutes to thicken, then pour over meatballs.
  10. Garnish with parsley and serve over Al Dente Carb Nada Noodles (Optional)
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Recipe Notes

Modifications
This makes 22 meatballs Serve with a FC.

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Tuna Wraps

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Course Main Dish
Cuisine American
Category LP FC
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. Drain tuna well then add all of the ingredients except the lettuce. Divide mixture into 2 portions and spoon over 2 tortilla wraps. Add the lettuce and roll the ingredients inside of the wraps tucking one end under so ingredients stay inside.
Course Main Dish
Cuisine American
Category LP FC
Prep Time 10 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. Drain tuna well then add all of the ingredients except the lettuce. Divide mixture into 2 portions and spoon over 2 tortilla wraps. Add the lettuce and roll the ingredients inside of the wraps tucking one end under so ingredients stay inside.
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Roasted Brussels Sprouts

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Course Freebie, Side Dish
Cuisine Vegetarian
Category
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Preheat oven to 425 degrees.
  2. Clean and trim Brussels Sprouts. Spray shallow baking pan with cooking spray, add sprouts.
  3. Spray sprouts lightly with 0 calorie butter flavored spray, season with salt, pepper and garlic powder (fresh garlic may also be used with great results).
  4. Roast for 20 minutes in 425 degree oven shaking pan after 10 minutes to stir sprouts around.
  5. Remove from oven, drizzle with vinegar immediately and shake pan to distribute evenly. Serve warm or room temp.
Course Freebie, Side Dish
Cuisine Vegetarian
Category
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Preheat oven to 425 degrees.
  2. Clean and trim Brussels Sprouts. Spray shallow baking pan with cooking spray, add sprouts.
  3. Spray sprouts lightly with 0 calorie butter flavored spray, season with salt, pepper and garlic powder (fresh garlic may also be used with great results).
  4. Roast for 20 minutes in 425 degree oven shaking pan after 10 minutes to stir sprouts around.
  5. Remove from oven, drizzle with vinegar immediately and shake pan to distribute evenly. Serve warm or room temp.
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Recipe Notes

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Can serve as a freebie or a FC with a meal. :

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Potato Soup

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Cuisine Vegetarian
Category FP FC NC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Instructions
  1. Boil the potato and mashed it with a fork
  2. Add Carbmaster milk
  3. Add broccoli, butter and salt and pepper to taste
Cuisine Vegetarian
Category FP FC NC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Instructions
  1. Boil the potato and mashed it with a fork
  2. Add Carbmaster milk
  3. Add broccoli, butter and salt and pepper to taste
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Recipe Notes

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Serve with 1 piece Achieve Approved FC bread

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Roasted Vegetables

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Cuisine Vegetarian
Category
Prep Time 15 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 400 F.
  2. Spray cooking spray on baking sheet. Add spices to vegetables. Toss together and spread on a baking sheet. Drizzle MCT oil over vegetables.
  3. Check after 20 minutes to see if they need to be turned. Cook an additional 15-20 minutes.
  4. Note: Tomatoes and blanched asparagus can be added the last 10 minutes of cooking time. Roma tomatoes work best. If using fresh tomatoes, remove the seeds and juice.
Cuisine Vegetarian
Category
Prep Time 15 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 400 F.
  2. Spray cooking spray on baking sheet. Add spices to vegetables. Toss together and spread on a baking sheet. Drizzle MCT oil over vegetables.
  3. Check after 20 minutes to see if they need to be turned. Cook an additional 15-20 minutes.
  4. Note: Tomatoes and blanched asparagus can be added the last 10 minutes of cooking time. Roma tomatoes work best. If using fresh tomatoes, remove the seeds and juice.
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Can be a freebie or a FC with a meal. :

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Roasted Brussels Sprouts

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Course Side Dish
Cuisine American
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Preheat oven to 425 degrees.
  2. Clean and trim Brussels Sprouts. Spray shallow baking pan with cooking spray, add sprouts.
  3. Spray sprouts lightly with 0 calorie butter flavored spray, season with salt, pepper and garlic powder (fresh garlic may also be used with great results).
  4. Roast for 20 minutes in 425 degree oven shaking pan after 10 minutes to stir sprouts around.
  5. Remove from oven, drizzle with vinegar immediately and shake pan to distribute evenly. Serve warm or room temp.
Course Side Dish
Cuisine American
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Preheat oven to 425 degrees.
  2. Clean and trim Brussels Sprouts. Spray shallow baking pan with cooking spray, add sprouts.
  3. Spray sprouts lightly with 0 calorie butter flavored spray, season with salt, pepper and garlic powder (fresh garlic may also be used with great results).
  4. Roast for 20 minutes in 425 degree oven shaking pan after 10 minutes to stir sprouts around.
  5. Remove from oven, drizzle with vinegar immediately and shake pan to distribute evenly. Serve warm or room temp.
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Recipe Notes

Modifications
Can serve as a freebie or a FC with a meal.

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