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Carbquik Vegetable Bellini

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Nutrition Facts
Carbquik Vegetable Bellini
Amount Per Serving
Calories 49 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.004g
Sodium 529mg 22%
Potassium 161mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 0.3g 1%
Sugars 3g
Protein 6g 12%
Vitamin A 7%
Vitamin C 8%
Calcium 4%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
Course Side Dish
Cuisine Italian
Category LP + FC
Prep Time 15 minutes
Cook Time 5 minutes
Servings
people
Ingredients
Instructions
  1. Heat skillet on medium, add some oil, sweat garlic and shredded vegetables, add salt, and Italian seasoning. Cook until soft but not browned. Set aside to cool.
  2. In a mixing bowl, combine Carbquik, water, egg, hot sauce and black pepper. Stir until you get a pancake batter consistency. Add water if too thick. Add cheese and cooled sauteed vegetables. Mix and let rest for 10 minutes.
  3. Fry into pancake size oval shaped belinis until golden brown on both sides. Place on paper towel, and serve warm with low fat sour cream. Also excellent as accompaniment for meat and fish dishes in lieu of starches
  4. Let rest for 10 minutes.
  5. Fry into pancake size oval shaped bellinis until golden brown on both sides
  6. Serve warm with sour cream.
Course Side Dish
Cuisine Italian
Category LP + FC
Prep Time 15 minutes
Cook Time 5 minutes
Servings
people
Ingredients
Instructions
  1. Heat skillet on medium, add some oil, sweat garlic and shredded vegetables, add salt, and Italian seasoning. Cook until soft but not browned. Set aside to cool.
  2. In a mixing bowl, combine Carbquik, water, egg, hot sauce and black pepper. Stir until you get a pancake batter consistency. Add water if too thick. Add cheese and cooled sauteed vegetables. Mix and let rest for 10 minutes.
  3. Fry into pancake size oval shaped belinis until golden brown on both sides. Place on paper towel, and serve warm with low fat sour cream. Also excellent as accompaniment for meat and fish dishes in lieu of starches
  4. Let rest for 10 minutes.
  5. Fry into pancake size oval shaped bellinis until golden brown on both sides
  6. Serve warm with sour cream.
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Nutrition Facts
Carbquik Vegetable Bellini
Amount Per Serving
Calories 49 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.004g
Sodium 529mg 22%
Potassium 161mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 0.3g 1%
Sugars 3g
Protein 6g 12%
Vitamin A 7%
Vitamin C 8%
Calcium 4%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
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‘Italian’ Chicken Noodle Soup

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Nutrition Facts
'Italian' Chicken Noodle Soup
Amount Per Serving
Calories 251 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 96mg 32%
Sodium 734mg 31%
Potassium 667mg 19%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 40g 80%
Vitamin A 13%
Vitamin C 122%
Calcium 14%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Category AA
Prep Time 35 minutes
Servings
people
Instructions
  1. In 4-quart saucepan, heat oil over medium heat. Add chicken. Cook 4 to 6 minutes, stirring occasionally, until no longer pink in center. Stir in onion. Cook 2 to 3 minutes, stirring occasionally, until onion is tender.
  2. Stir in broth, water and carrots. Heat to boiling. Cook 5 minutes over medium heat. Stir in broccoli, noodles, basil and garlic-pepper blend. Heat to boiling; reduce heat. Simmer uncovered 8 to 10 minutes, stirring occasionally, until vegetables and noodles are tender.
  3. Top each serving with cheese.
  4. May enjoy with one glass of Kroger Carbmaster Milk, or your favorite Freebie beverage!
Category AA
Prep Time 35 minutes
Servings
people
Instructions
  1. In 4-quart saucepan, heat oil over medium heat. Add chicken. Cook 4 to 6 minutes, stirring occasionally, until no longer pink in center. Stir in onion. Cook 2 to 3 minutes, stirring occasionally, until onion is tender.
  2. Stir in broth, water and carrots. Heat to boiling. Cook 5 minutes over medium heat. Stir in broccoli, noodles, basil and garlic-pepper blend. Heat to boiling; reduce heat. Simmer uncovered 8 to 10 minutes, stirring occasionally, until vegetables and noodles are tender.
  3. Top each serving with cheese.
  4. May enjoy with one glass of Kroger Carbmaster Milk, or your favorite Freebie beverage!
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Nutrition Facts
'Italian' Chicken Noodle Soup
Amount Per Serving
Calories 251 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 96mg 32%
Sodium 734mg 31%
Potassium 667mg 19%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 40g 80%
Vitamin A 13%
Vitamin C 122%
Calcium 14%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
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Crunchy Cheddar Chicken with Cauliflower Rice Casserole

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Course Main Dish
Category LP+FC+NC
Servings
people
Instructions
  1. Cook 4 -4oz chicken breasts in a skillet until brown and cooked through.
  2. Add 1 packet of Health Wise cream of chicken and 8 oz water and 1 package of Green Giant riced cauliflower...cook until bubbly.
  3. Add 1 slice of ultra thin cheddar cheese on each piece of chicken. Top with the 2 packages of crushed nacho beanitos.
Course Main Dish
Category LP+FC+NC
Servings
people
Instructions
  1. Cook 4 -4oz chicken breasts in a skillet until brown and cooked through.
  2. Add 1 packet of Health Wise cream of chicken and 8 oz water and 1 package of Green Giant riced cauliflower...cook until bubbly.
  3. Add 1 slice of ultra thin cheddar cheese on each piece of chicken. Top with the 2 packages of crushed nacho beanitos.
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Vegetable Beef Soup

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Cuisine American
Category AA
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Coat large pot with MCT oil.
  2. Saute chopped onion and garlic.
  3. Add beef; brown in MCT oil.
  4. Add tomatoes; then broth and water.
  5. Add all other ingredients and bring to boil; then simmer or low rolling boil for 3 to 4 hours. Check often to see if carrots and potatoes are cooked all the way through.
Cuisine American
Category AA
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Coat large pot with MCT oil.
  2. Saute chopped onion and garlic.
  3. Add beef; brown in MCT oil.
  4. Add tomatoes; then broth and water.
  5. Add all other ingredients and bring to boil; then simmer or low rolling boil for 3 to 4 hours. Check often to see if carrots and potatoes are cooked all the way through.
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Recipe Notes

Modifications
This is an Achieve Approved recipe. Watch your portion size. May serve with FC.

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Sausage-and_Quinoa-Stuffed Zucchini

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Course Main Dish
Cuisine American
Category FP FC
Prep Time 40 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Heat oil in a large saucepan over medium-high heat. Add sausage and onion and cook, breaking the sausage into small pieces, until no longer pink, about 5 minutes. Add quinoa and water and bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the water is absorbed and the quinoa is tender, 15 to 20 minutes. Remove from heat and stir in tomatoes and marjoram.
  2. Meanwhile, cut zucchini in half lengthwise. Cut a thin slice off the bottoms so each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell. (Discard the pulp.) Place the zucchini in a microwave-safe dish and sprinkle with pepper and salt. Cover and microwave on High until tender-crisp, 3 to 4 minutes. Uncover.
  3. Position rack in upper third of oven; preheat broiler to high.
  4. Transfer zucchini to broiler-safe pan (or pans). Fill with the quinoa mixture and sprinkle with cheese. Broil on the upper rack until cheese is melted, about 2 minutes.
Course Main Dish
Cuisine American
Category FP FC
Prep Time 40 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Heat oil in a large saucepan over medium-high heat. Add sausage and onion and cook, breaking the sausage into small pieces, until no longer pink, about 5 minutes. Add quinoa and water and bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the water is absorbed and the quinoa is tender, 15 to 20 minutes. Remove from heat and stir in tomatoes and marjoram.
  2. Meanwhile, cut zucchini in half lengthwise. Cut a thin slice off the bottoms so each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell. (Discard the pulp.) Place the zucchini in a microwave-safe dish and sprinkle with pepper and salt. Cover and microwave on High until tender-crisp, 3 to 4 minutes. Uncover.
  3. Position rack in upper third of oven; preheat broiler to high.
  4. Transfer zucchini to broiler-safe pan (or pans). Fill with the quinoa mixture and sprinkle with cheese. Broil on the upper rack until cheese is melted, about 2 minutes.
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Sweet and Sour Tofu

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Course Side Dish
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Chop onions, celery, bell peppers, tomatoes and keep them all in separate bowls.
  2. In a large pot pour some MCT oil and saute the minced garlic and onions until brown.
  3. Add the chopped celery and saute add some water and then add the peppers.
  4. Pour some more water and the cover the pot, let it simmer for 5 minute or until the vegetables softens.
  5. Add the tomatoes, tofu and the Walden Farms Asian sauce, cover and let it simmer for 5-8 minutes or until all vegetables are soften.
Course Side Dish
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Chop onions, celery, bell peppers, tomatoes and keep them all in separate bowls.
  2. In a large pot pour some MCT oil and saute the minced garlic and onions until brown.
  3. Add the chopped celery and saute add some water and then add the peppers.
  4. Pour some more water and the cover the pot, let it simmer for 5 minute or until the vegetables softens.
  5. Add the tomatoes, tofu and the Walden Farms Asian sauce, cover and let it simmer for 5-8 minutes or until all vegetables are soften.
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Recipe Notes

Modifications
May serve over Miracle Rice (see Online Store to purchase)

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Unrolled Cabbage Soup

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Category LP FC
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Instructions
  1. In a large skillet, heat MCT oil over medium heat. Add the ground chicken and onion and cook, stirring until the ground chicken is no longer pink and the onion is tender. Add the garlic and continue cooking for 1 minute.
  2. Add the chopped cabbage, tomatoes, and tomato sauce, pepper and salt. Bring to a boil. Cover and simmer 20 to 30 minutes or until cabbage is tender.
Category LP FC
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Instructions
  1. In a large skillet, heat MCT oil over medium heat. Add the ground chicken and onion and cook, stirring until the ground chicken is no longer pink and the onion is tender. Add the garlic and continue cooking for 1 minute.
  2. Add the chopped cabbage, tomatoes, and tomato sauce, pepper and salt. Bring to a boil. Cover and simmer 20 to 30 minutes or until cabbage is tender.
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Recipe Notes

Modifications
May serve with a FC.

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Turkey Tortilla Soup

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Cuisine American
Category FP FC
Prep Time 10 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Cut tortillas in half and spray with cooking spray then sprinkle with 1/2 tsp chili powder.
  2. Place tortillas half cut side down in muffin tin, bending slightly-bake for 5 minutes
  3. Remove from oven, leaving tortilla in muffin cups; set aside.
  4. In a large pot, combine MCT oil, onion, carrots, and pepper. Cook for 2-3 minutes until tender.
  5. Stir in stewed tomatoes, chicken broth, water, tomato sauce, turkey and chili powder
  6. Bring to a boil over high heat.
  7. Reduce and simmer uncovered for 10 minutes
Cuisine American
Category FP FC
Prep Time 10 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Cut tortillas in half and spray with cooking spray then sprinkle with 1/2 tsp chili powder.
  2. Place tortillas half cut side down in muffin tin, bending slightly-bake for 5 minutes
  3. Remove from oven, leaving tortilla in muffin cups; set aside.
  4. In a large pot, combine MCT oil, onion, carrots, and pepper. Cook for 2-3 minutes until tender.
  5. Stir in stewed tomatoes, chicken broth, water, tomato sauce, turkey and chili powder
  6. Bring to a boil over high heat.
  7. Reduce and simmer uncovered for 10 minutes
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Recipe Notes

Modifications
Place a tortilla piece in each bowl and laddle soup into bowls and sprinkle with shredded fat free cheddar cheese.

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Southern Ratatouille

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Course Main Dish
Cuisine American, Italian
Category FC
Prep Time 25 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Heat oil in a large pot over high heat. Add zucchini, eggplant, onion, poblano and bell pepper. Cook, stirring often, until the vegetables are seared and starting to soften, about 5 minutes. Stir in okra, tomatoes, water, thyme, salt and pepper; bring to a boil.
  2. Reduce heat to maintain a low simmer; partially cover and simmer, stirring often, until the vegetables are tender, 15 to 20 minutes. Remove from heat and stir in garlic and basil. Serve warm, at room temperature or even cold.
Course Main Dish
Cuisine American, Italian
Category FC
Prep Time 25 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Heat oil in a large pot over high heat. Add zucchini, eggplant, onion, poblano and bell pepper. Cook, stirring often, until the vegetables are seared and starting to soften, about 5 minutes. Stir in okra, tomatoes, water, thyme, salt and pepper; bring to a boil.
  2. Reduce heat to maintain a low simmer; partially cover and simmer, stirring often, until the vegetables are tender, 15 to 20 minutes. Remove from heat and stir in garlic and basil. Serve warm, at room temperature or even cold.
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Sloppy Joes Achieve Style

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Course Main Dish
Cuisine American
Category FP+FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Crumble beef into a large nonstick skillet; cover over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms. Cook stirring occasionally, breaking up the meat with a spoon until the vegetables are soft and the moisture has evaporated, 8 - 10 minutes.
  2. Add tomatoes and carbquick; stir to combine. Stir in water, vinegar, chili sauce and ketchup. Bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 - 10 minutes
Course Main Dish
Cuisine American
Category FP+FC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Crumble beef into a large nonstick skillet; cover over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms. Cook stirring occasionally, breaking up the meat with a spoon until the vegetables are soft and the moisture has evaporated, 8 - 10 minutes.
  2. Add tomatoes and carbquick; stir to combine. Stir in water, vinegar, chili sauce and ketchup. Bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 - 10 minutes
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