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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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Stuffed Flounder

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Stuffed Flounder
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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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Chicken Fettuccini Alfredo

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Nutrition Facts
Chicken Fettuccini Alfredo
Amount Per Serving
Calories 402 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 96mg 32%
Sodium 836mg 35%
Potassium 579mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 9g 36%
Sugars 2g
Protein 53g 106%
Vitamin A 3%
Vitamin C 3%
Calcium 32%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Italian
Category LP + FC +MCT Oil
Cook Time 25 minutes
Servings
servings
Instructions
  1. Cook pasta al dente according to package directions, in lightly-salted water.
  2. Spray skillet with 0-Calorie Cooking Spray, add diced chicken. Cook 4-6 minutes, stirring occasionally, until no longer pink in the center. Once cooked, remove from heat but keep warm.
  3. Heat MCT Oil in a large saute or sauce pan. Add garlic and stir until well combined, then sprinkle in the flour. Saute for an additional minute to cook the flour, stirring occasionally. Slowly add chicken broth, whisking to combine until smooth. Whisk in milk, and bring the mixture to a simmer. Let cook for an additional minute until thickened, then stir in Parmesan cheese, salt and pepper until the cheese melted. Reduce heat to medium-low until pasta is cooked.
  4. Drain pasta, then immediately add pasta to the saute pan with Alfredo sauce. Toss to combine, slowly adding in the cooked chicken, stirring until the chicken and noodles have been coated evenly with the Alfredo sauce. Serve topped with chopped fresh parsley if desired.
  5. May choose to pair with your favorite FC Veggie, such as a cup of steamed broccoli or a light side salad with your favorite Achieve Approved Dressing. Enjoy with your favorite Freebie Beverage!
Course Main Dish
Cuisine Italian
Category LP + FC +MCT Oil
Cook Time 25 minutes
Servings
servings
Instructions
  1. Cook pasta al dente according to package directions, in lightly-salted water.
  2. Spray skillet with 0-Calorie Cooking Spray, add diced chicken. Cook 4-6 minutes, stirring occasionally, until no longer pink in the center. Once cooked, remove from heat but keep warm.
  3. Heat MCT Oil in a large saute or sauce pan. Add garlic and stir until well combined, then sprinkle in the flour. Saute for an additional minute to cook the flour, stirring occasionally. Slowly add chicken broth, whisking to combine until smooth. Whisk in milk, and bring the mixture to a simmer. Let cook for an additional minute until thickened, then stir in Parmesan cheese, salt and pepper until the cheese melted. Reduce heat to medium-low until pasta is cooked.
  4. Drain pasta, then immediately add pasta to the saute pan with Alfredo sauce. Toss to combine, slowly adding in the cooked chicken, stirring until the chicken and noodles have been coated evenly with the Alfredo sauce. Serve topped with chopped fresh parsley if desired.
  5. May choose to pair with your favorite FC Veggie, such as a cup of steamed broccoli or a light side salad with your favorite Achieve Approved Dressing. Enjoy with your favorite Freebie Beverage!
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Nutrition Facts
Chicken Fettuccini Alfredo
Amount Per Serving
Calories 402 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 96mg 32%
Sodium 836mg 35%
Potassium 579mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 9g 36%
Sugars 2g
Protein 53g 106%
Vitamin A 3%
Vitamin C 3%
Calcium 32%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
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Cloud Eggs

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Course Breakfast
Category FP+FC
Servings
person
Ingredients
Instructions
  1. Beat 2 egg whites until extra frothy-add a dash of salt and the Parmesan.
  2. Put in cupcake baker (sprayed with Pam) and bake at 400.
  3. Part way through baking time -make a dip in the egg white with a spoon and set in the egg yolk and top with turkey bacon bits.
  4. Baking time depends on how “hard” you like your egg yolk! Remember to enjoy with a FC, such as a slice of Healthy Life Whole Wheat Toast! Can be enjoyed with 1 cup Kroger Carbmaster Milk or your favorite Freebie Beverage.
Course Breakfast
Category FP+FC
Servings
person
Ingredients
Instructions
  1. Beat 2 egg whites until extra frothy-add a dash of salt and the Parmesan.
  2. Put in cupcake baker (sprayed with Pam) and bake at 400.
  3. Part way through baking time -make a dip in the egg white with a spoon and set in the egg yolk and top with turkey bacon bits.
  4. Baking time depends on how “hard” you like your egg yolk! Remember to enjoy with a FC, such as a slice of Healthy Life Whole Wheat Toast! Can be enjoyed with 1 cup Kroger Carbmaster Milk or your favorite Freebie Beverage.
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White Bean Stew

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Cuisine Vegetarian
Category FC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 475 degrees
  2. Heat oil in 2-quart oven safe pot over medium heat.
  3. Add garlic, and shallot and cook, stirring until onion is soft and translucent.
  4. Add zucchini, tomatoes, beans, salt, pepper, and oregano, and cook until heated through.
  5. Combine almond meal and cheese, and sprinkle over beans.
  6. Bake beans in preheated oven until top is golden brown and crisp, about 10 minutes.
Cuisine Vegetarian
Category FC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 475 degrees
  2. Heat oil in 2-quart oven safe pot over medium heat.
  3. Add garlic, and shallot and cook, stirring until onion is soft and translucent.
  4. Add zucchini, tomatoes, beans, salt, pepper, and oregano, and cook until heated through.
  5. Combine almond meal and cheese, and sprinkle over beans.
  6. Bake beans in preheated oven until top is golden brown and crisp, about 10 minutes.
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Recipe Notes

Modifications
May serve with a FC.

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Shrimp Egg Foo Young

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Course Main Dish
Cuisine American
Category FP FC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Instructions
  1. Place 2 tablespoons MCT oil in a large pan and cook onions and cabbage over- medium high heat just until tender.
  2. Remove from heat, drain excess liquid, and reserve.
  3. Whisk the eggs in a bowl and mix in soy sauce, spices, drained cabbage mixture, and bamboo shoots.
  4. Using a non-stick pan over medium-high heat, add 2 MCT oil and heat.
  5. Ladle about 4 ounces of the cabbage mixture into the hot pan, as you would for pancakes, and sprinkle the small shrimp evenly on top of each.
  6. Cook for about 3 minutes, or until edges start to brown and when jiggled, it slides in the pan.
  7. Flip and cook another 2 to 3 minutes until cooked through.
  8. Garnish with scallions.
Course Main Dish
Cuisine American
Category FP FC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Instructions
  1. Place 2 tablespoons MCT oil in a large pan and cook onions and cabbage over- medium high heat just until tender.
  2. Remove from heat, drain excess liquid, and reserve.
  3. Whisk the eggs in a bowl and mix in soy sauce, spices, drained cabbage mixture, and bamboo shoots.
  4. Using a non-stick pan over medium-high heat, add 2 MCT oil and heat.
  5. Ladle about 4 ounces of the cabbage mixture into the hot pan, as you would for pancakes, and sprinkle the small shrimp evenly on top of each.
  6. Cook for about 3 minutes, or until edges start to brown and when jiggled, it slides in the pan.
  7. Flip and cook another 2 to 3 minutes until cooked through.
  8. Garnish with scallions.
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Recipe Notes

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NOTE: Cook's Note: If Egg Foo Young becomes brown too quickly, finish it by baking in a preheated 350 degrees F oven for a few minutes.

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Slow Cooker Crab and Green Onion Dip

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Course Extra
Category LP E
Prep Time 10 minutes
Cook Time 180 minutes
Servings
servings
Instructions
  1. In a greased 3-qt. slow cooker, combine the first seven ingredients
  2. Cook, covered, on low 3-4 hours or until heated through, stirring occasionally. .
Course Extra
Category LP E
Prep Time 10 minutes
Cook Time 180 minutes
Servings
servings
Instructions
  1. In a greased 3-qt. slow cooker, combine the first seven ingredients
  2. Cook, covered, on low 3-4 hours or until heated through, stirring occasionally. .
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Mexican Turkey Salad

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Course Salads
Category LP FC NC
Prep Time 200 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. Place cumin, chili powder, salt and ground red pepper in a bag and shake to mix.
  2. Add turkey to bag and continue shaking to coat turkey.
  3. Let marinate for 1-3 hours.
  4. Saute and cook turkey in lightly coated skillet until golden brown on the outside.
  5. Mix endive and romaine with orange segments, onions, and cilantro then add turkey.
  6. Mix lime juice, MCT Oil, salt garlic and orange juice for dressing.
Course Salads
Category LP FC NC
Prep Time 200 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. Place cumin, chili powder, salt and ground red pepper in a bag and shake to mix.
  2. Add turkey to bag and continue shaking to coat turkey.
  3. Let marinate for 1-3 hours.
  4. Saute and cook turkey in lightly coated skillet until golden brown on the outside.
  5. Mix endive and romaine with orange segments, onions, and cilantro then add turkey.
  6. Mix lime juice, MCT Oil, salt garlic and orange juice for dressing.
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Splendid Meringue Cookies

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Course Snack
Cuisine Gluten Free
Category LP
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 300 degrees.
  2. Spray cookie sheet; set aside.
  3. Combine egg whites, cream of tartar, and salt in a very clean bowl.
  4. Beat until foamy.
  5. 5. Add Splenda a little at a time until egg whites are stiff and glossy.
  6. Fold in vanilla. (Optional: Fold in 1-2 Tablespoons of cocoa with vanilla. Also you can add different extracts instead or along with vanilla, or you can add food coloring with extracts like red coloring with peppermint extract.)
  7. Spoon meringue onto cookie sheet.
  8. Bake 18-20 minutes.
Course Snack
Cuisine Gluten Free
Category LP
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat oven to 300 degrees.
  2. Spray cookie sheet; set aside.
  3. Combine egg whites, cream of tartar, and salt in a very clean bowl.
  4. Beat until foamy.
  5. 5. Add Splenda a little at a time until egg whites are stiff and glossy.
  6. Fold in vanilla. (Optional: Fold in 1-2 Tablespoons of cocoa with vanilla. Also you can add different extracts instead or along with vanilla, or you can add food coloring with extracts like red coloring with peppermint extract.)
  7. Spoon meringue onto cookie sheet.
  8. Bake 18-20 minutes.
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Makes 13 extra large Meringue cookies and you can have up to 6 of them as a freebie. 6 cookies = freebie 13 cookies = extra or dessert

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Tuna Salad-Stuffed Tomatoes with Arugula

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Course Main Dish
Cuisine American
Category AA
Prep Time 20 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Whisk oil, vinegar, salt and pepper in a medium bowl. Transfer 3 tbsp. of the dressing to a large bowl and set aside.
  2. Slice enough off the top of each tomato to remove the core (1/2 to 1 inch). Chop enough of the tops to equal 1/2 cup and add to the medium bowl. Scoop out the tomato pulp using a teaspoon or melon baller. (Discard the pulp or save for another use.)
  3. Add tuna, celery, onion, olives and thyme to the medium bowl, gently toss to combine. Fill the hollowed tomatoes with the tuna mixture.
  4. Add beans and arugula to the dressing in the large bowl and toss to combine. Divide the salad among 4 plates and top each with a stuffed tomato.
Course Main Dish
Cuisine American
Category AA
Prep Time 20 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Whisk oil, vinegar, salt and pepper in a medium bowl. Transfer 3 tbsp. of the dressing to a large bowl and set aside.
  2. Slice enough off the top of each tomato to remove the core (1/2 to 1 inch). Chop enough of the tops to equal 1/2 cup and add to the medium bowl. Scoop out the tomato pulp using a teaspoon or melon baller. (Discard the pulp or save for another use.)
  3. Add tuna, celery, onion, olives and thyme to the medium bowl, gently toss to combine. Fill the hollowed tomatoes with the tuna mixture.
  4. Add beans and arugula to the dressing in the large bowl and toss to combine. Divide the salad among 4 plates and top each with a stuffed tomato.
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