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Strawberry Waffles

Strawberry Waffles
Nutrition Facts
Strawberry Waffles
Amount Per Serving
Calories 287 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 12g
Monounsaturated Fat 0.01g
Cholesterol 1mg 0%
Sodium 2138mg 89%
Potassium 131mg 4%
Total Carbohydrates 50g 17%
Dietary Fiber 41g 164%
Sugars 3g
Protein 22g 44%
Vitamin A 15%
Vitamin C 34%
Calcium 45%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category LP+FC+NC
Ingredients
Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category LP+FC+NC
Ingredients
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Nutrition Facts
Strawberry Waffles
Amount Per Serving
Calories 287 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 12g
Monounsaturated Fat 0.01g
Cholesterol 1mg 0%
Sodium 2138mg 89%
Potassium 131mg 4%
Total Carbohydrates 50g 17%
Dietary Fiber 41g 164%
Sugars 3g
Protein 22g 44%
Vitamin A 15%
Vitamin C 34%
Calcium 45%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat waffle iron and spray with 0 calorie cooking spray. Mix together ingredients and cook. Makes 2 six inch waffles. Note: the batter will be thin.
  2. Top waffles with strawberries, sugar free syrup, fat free Redi whip and butter spray
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Fried Tofu

Fried Tofu and Veggie
Nutrition Facts
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
Ingredients
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Nutrition Facts
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Pressing the Tofu
  1. Place the Tofu on a Layer of Paper Towels. Fold a length of paper towels or a dishcloth in half or quarters to increase the absorbency. Place the folded towels on the cutting board, then place the block of tofu on the paper towels. ​ Note: If the paper towels become too wet after absorbing the initial moisture, you may want to place the tofu on a second, fresh layer of paper towels.
  2. Place another layer of folded paper towels or a clean kitchen cloth top of the block of tofu. Place the bowl or another cutting board on top of the top layer of paper towels. Place the weight into the bowl or onto the cutting board. Your weight should be heavy enough to press down evenly across the top of the tofu, but not so heavy so as to cause the tofu block to crumble. A large can of food is a perfect weight. Other objects that might work include an iron frying pan, a heavy book, or a small exercise dumbbell weight.
  3. Let the tofu sit for at least 30 minutes. The weight will gradually and effectively squeeze the moisture out of the block of tofu, where it will be absorbed by the paper towels. If the paper towels become fully saturated, you may need to replace them with fresh paper towels and continue pressing until the paper towels stop absorbing moisture. You can now proceed to cut the tofu block into strips or cubes for use in your recipes.
Cooking the Tofu
  1. Slice the drained and pressed tofu into 1/2-inch cubes.
  2. In a small bowl, combine the tofu with the remaining ingredients, except the oil, and toss gently to coat the tofu well. Or, place all ingredients in a zip-lock bag or covered container and shake well.
  3. In a large skillet, heat the oil over medium heat and add the tofu. Cook for 4 to 6 minutes, turning occasionally, until golden brown and lightly crispy.
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Denise’s Biscuits

Biscuits
Nutrition Facts
Biscuits
Amount Per Serving
Calories 81 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 4g
Cholesterol 1mg 0%
Sodium 642mg 27%
Potassium 0.3mg 0%
Total Carbohydrates 14g 5%
Dietary Fiber 11g 44%
Sugars 1g
Protein 6g 12%
Vitamin A 6%
Vitamin C 3%
Calcium 19%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 8-10 Minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
Prep Time 5 Minutes
Cook Time 8-10 Minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
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Nutrition Facts
Biscuits
Amount Per Serving
Calories 81 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 4g
Cholesterol 1mg 0%
Sodium 642mg 27%
Potassium 0.3mg 0%
Total Carbohydrates 14g 5%
Dietary Fiber 11g 44%
Sugars 1g
Protein 6g 12%
Vitamin A 6%
Vitamin C 3%
Calcium 19%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. -Preheat oven to 450 degrees
  2. -Mix till dough forms and comes together, but do not overwork the dough.
  3. -Drop the dough onto a lightly greased cookie sheet approx 1 ounce size portions.
  4. -Bake in hot oven 8-10 minutes till biscuits are golden brown.
Recipe Notes

1 Biscuit with a LP or 1 Biscuit with a FP

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Beer Battered Fish

Beer Battered Fish
Nutrition Facts
Beer Battered Fish
Amount Per Serving
Calories 389 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 6g 30%
Polyunsaturated Fat 12g
Monounsaturated Fat 1g
Cholesterol 105mg 35%
Sodium 1480mg 62%
Potassium 442mg 13%
Total Carbohydrates 44g 15%
Dietary Fiber 32g 128%
Sugars 3g
Protein 36g 72%
Vitamin A 15%
Vitamin C 9%
Calcium 27%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 6-8 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 6-8 Minutes
Passive Time
Servings servings
Category
Ingredients
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Nutrition Facts
Beer Battered Fish
Amount Per Serving
Calories 389 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 6g 30%
Polyunsaturated Fat 12g
Monounsaturated Fat 1g
Cholesterol 105mg 35%
Sodium 1480mg 62%
Potassium 442mg 13%
Total Carbohydrates 44g 15%
Dietary Fiber 32g 128%
Sugars 3g
Protein 36g 72%
Vitamin A 15%
Vitamin C 9%
Calcium 27%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Fish
  1. Heat oil (1 1/2 inches) in heavy saucepan or deep fryer to 350�F. Lightly coat fish in the 4 tablespoons of carbquik.
  2. -Mix remaining ingredients with hand beater or wire whisk until smooth. (If batter is too thick, stir in additional beer, 1 tablespoon at a time, until desired consistency.)
  3. -Dip fish into batter, letting excess drip into bowl.(Being very careful not to break the batter using a very light touch on the fish, or use a fork to spear the fish)
  4. -Fry fish about 2 minutes on each side or until golden brown; drain. Serve hot with Low Carb tartar sauce.
Low Carb Tartar Sauce:
  1. Mix all ingredients together and chill
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Chocolate Chip Nut Waffles

Chocolate Chip Nut Pancakes
Nutrition Facts
Chocolate Chip Nut Pancakes
Amount Per Serving
Calories 360 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 6g 30%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 175mg 58%
Sodium 1878mg 78%
Potassium 89mg 3%
Total Carbohydrates 37g 12%
Dietary Fiber 22g 88%
Sugars 4g
Protein 16g 32%
Vitamin A 13%
Vitamin C 4%
Calcium 30%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category
Ingredients
Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category
Ingredients
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Nutrition Facts
Chocolate Chip Nut Pancakes
Amount Per Serving
Calories 360 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 6g 30%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 175mg 58%
Sodium 1878mg 78%
Potassium 89mg 3%
Total Carbohydrates 37g 12%
Dietary Fiber 22g 88%
Sugars 4g
Protein 16g 32%
Vitamin A 13%
Vitamin C 4%
Calcium 30%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat waffle iron and spray with 0 calorie cooking spray. Mix together ingredients and cook. Makes 2 six inch waffles.
  2. Top waffles with sugar free syrup, fat free Redi whip and butter spray
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Black Bean Burritos

Black Bean Burritos
Nutrition Facts
Black Bean Burritos
Amount Per Serving
Calories 282 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 0.03g
Cholesterol 6mg 2%
Sodium 1420mg 59%
Potassium 476mg 14%
Total Carbohydrates 50g 17%
Dietary Fiber 21g 84%
Sugars 7g
Protein 18g 36%
Vitamin A 24%
Vitamin C 16%
Calcium 35%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category CF+FC
Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category CF+FC
Ingredients
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Nutrition Facts
Black Bean Burritos
Amount Per Serving
Calories 282 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 0.03g
Cholesterol 6mg 2%
Sodium 1420mg 59%
Potassium 476mg 14%
Total Carbohydrates 50g 17%
Dietary Fiber 21g 84%
Sugars 7g
Protein 18g 36%
Vitamin A 24%
Vitamin C 16%
Calcium 35%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through.
  2. Heat oil in a 10-inch skillet over medium heat. Place onion, bell pepper, garlic and jalapenos in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring.
  3. Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir cilantro into mixture.
  4. Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.
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Deviled Eggs

Deviled Eggs
Nutrition Facts
Deviled Eggs
Amount Per Serving
Calories 308 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 12g 60%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 633mg 211%
Sodium 715mg 30%
Potassium 203mg 6%
Total Carbohydrates 4g 1%
Dietary Fiber 0.2g 1%
Sugars 3g
Protein 19g 38%
Vitamin A 18%
Vitamin C 0.3%
Calcium 9%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 minutes
Cook Time 12 Minutes
Passive Time
Servings servings
Category FP
Ingredients
Prep Time 10 minutes
Cook Time 12 Minutes
Passive Time
Servings servings
Category FP
Ingredients
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Nutrition Facts
Deviled Eggs
Amount Per Serving
Calories 308 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 12g 60%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 633mg 211%
Sodium 715mg 30%
Potassium 203mg 6%
Total Carbohydrates 4g 1%
Dietary Fiber 0.2g 1%
Sugars 3g
Protein 19g 38%
Vitamin A 18%
Vitamin C 0.3%
Calcium 9%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Once eggs are boiled and peeled, cut them in half and scoop out the cooked yolks into the bowl of a food processor or medium-size mixing bowl.
  2. Add the mayo, MCT oil, mustard, garlic and onion powders, and salt, and process until smooth. Alternatively, smash the mixture together with a fork until desired consistency is reached.
  3. Spoon the mixture into a piping bag and pipe into the whites.
  4. Sprinkle deviled eggs generously with Everything Seasoning.
  5. Serve and enjoy!
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Fried Chicken Salad w/MCT Dressing

Fried Chicken Salad w/MCT Dressing
Nutrition Facts
Fried Chicken Salad w/MCT Dressing
Amount Per Serving
Calories 364 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 15g 75%
Polyunsaturated Fat 3g
Monounsaturated Fat 0.04g
Cholesterol 65mg 22%
Sodium 2618mg 109%
Potassium 575mg 16%
Total Carbohydrates 25g 8%
Dietary Fiber 9g 36%
Sugars 7g
Protein 27g 54%
Vitamin A 40%
Vitamin C 22%
Calcium 23%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+FC+MCT
Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+FC+MCT
Ingredients
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Nutrition Facts
Fried Chicken Salad w/MCT Dressing
Amount Per Serving
Calories 364 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 15g 75%
Polyunsaturated Fat 3g
Monounsaturated Fat 0.04g
Cholesterol 65mg 22%
Sodium 2618mg 109%
Potassium 575mg 16%
Total Carbohydrates 25g 8%
Dietary Fiber 9g 36%
Sugars 7g
Protein 27g 54%
Vitamin A 40%
Vitamin C 22%
Calcium 23%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Mix Carbquick and herbs/spices together.
  2. With one hand, dip chicken breast in egg whites then in seasoned Carbquick mixture. Refrigerate coated fish for 15 minutes.
  3. Preheat to MCT oil on medium heat. Turn down heat if oil starts to smoke. Add coated chicken breast and fry until chicken springs back when you gently press your finger into it.
  4. Cut up fried chicken breast and add to salad. Top with MCT Italian Dressing
MCT Italian Dressing
  1. Mix MCT oil, seasoning, and apple cider vinegar and shake to blend. May need to adjust for taste. May add a pinch of splenda to sweeten slightly
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Hamburger Steak

Hamburger Steak
Nutrition Facts
Hamburger Steak
Amount Per Serving
Calories 305 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.005g
Cholesterol 82mg 27%
Sodium 908mg 38%
Potassium 273mg 8%
Total Carbohydrates 16g 5%
Dietary Fiber 3g 12%
Sugars 2g
Protein 38g 76%
Vitamin A 0.5%
Vitamin C 2%
Calcium 1%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 30 Minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
Prep Time 10 Minutes
Cook Time 30 Minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
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Nutrition Facts
Hamburger Steak
Amount Per Serving
Calories 305 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.005g
Cholesterol 82mg 27%
Sodium 908mg 38%
Potassium 273mg 8%
Total Carbohydrates 16g 5%
Dietary Fiber 3g 12%
Sugars 2g
Protein 38g 76%
Vitamin A 0.5%
Vitamin C 2%
Calcium 1%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat the MCT oil in a large pan over medium-low heat.
  2. Combine the rest of the steak ingredients in a large bowl; stir until thoroughly mixed.
  3. Shape the meat into 4 equal sized oval shaped patties.
  4. Cook the meat for 4-5 minutes per side or until browned. Remove the steaks from the pan and cover with foil to keep warm.
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Garlic Butter Sauteed Shrimp & Asparagus

Garlic Butter Sauteed Shrimp
Nutrition Facts
Garlic Butter Sauteed Shrimp
Amount Per Serving
Calories 367 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 28g 140%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Cholesterol 166mg 55%
Sodium 486mg 20%
Potassium 276mg 8%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Sugars 2g
Protein 21g 42%
Vitamin A 20%
Vitamin C 18%
Calcium 7%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 10 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
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Nutrition Facts
Garlic Butter Sauteed Shrimp
Amount Per Serving
Calories 367 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 28g 140%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Cholesterol 166mg 55%
Sodium 486mg 20%
Potassium 276mg 8%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Sugars 2g
Protein 21g 42%
Vitamin A 20%
Vitamin C 18%
Calcium 7%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Defrost shrimp and completely pat dry. Devein the shrimp and remove the tail, optional.
  2. Combine the ingredients for the seasoning: the Italian seasoning, salt, pepper and paprika.
  3. In a bowl, coat the shrimp with the seasoning and mix well.
  4. In a skillet, over medium low heat, add garlic and MCT oil
  5. Add shrimp and cook 2-3 minutes per side.
  6. Remove from heat and drizzle freshly squeezed lemon, mix to combine.
Recipe Notes

Shrimp is ready when it is no longer opaque and has a light pink color to it.

Shrimp is best if enjoyed immediately.