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Microwaved Spinach Omelet

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Microwaved Spinach Omelet
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Nutrition Facts
Microwaved Spinach Omelet
Amount Per Serving (1g)
Calories 300 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Total Carbohydrates 1g 0%
Protein 17g 34%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine Microwave
Protein Dairy
Cooking Time 10 Minute Meal
Cooking Type Microwave
Prep Time 2 minutes
Cook Time 4 minutes
Servings
servings
Ingredients
Course Breakfast
Cuisine Microwave
Protein Dairy
Cooking Time 10 Minute Meal
Cooking Type Microwave
Prep Time 2 minutes
Cook Time 4 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Microwaved Spinach Omelet
Amount Per Serving (1g)
Calories 300 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Total Carbohydrates 1g 0%
Protein 17g 34%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Use a 9-inch pie plate and place butter in the center. Microwave on HIGH for 45 seconds to 1 minutes until butter is melted. Turn the plate to coat the bottom.
  2. In a mixing bowl combine eggs, water, salt, and pepper. Beat with a wire whisk until blended. Pour mixture into pie plate and cover with plastic wrap.
  3. Microwave on medium-high for 2 ½ - 3 minutes until omelet is almost done. Let stand still covered for 2 minutes.
  4. Using a spatula, gently lift and loosen edges, add your spinach, fold in half and enjoy.
Recipe Notes

Per Serving:

Calories: 300

Protein: 17g

Carbs: 1g

Fats: 25g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Microwaved Turkey With Veggies

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Microwaved Turkey With Veggies
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Rating: 0
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Nutrition Facts
Microwaved Turkey With Veggies
Amount Per Serving (1g)
Calories 262 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Total Carbohydrates 3g 1%
Protein 27g 54%
* Percent Daily Values are based on a 2000 calorie diet.
Cuisine Microwave
Protein Poultry, Turkey
Diet Type Paleo
Cooking Time 20 Minute Meal
Prep Time 5 minutes
Cook Time 12 minutes
Servings
servings
Ingredients
Cuisine Microwave
Protein Poultry, Turkey
Diet Type Paleo
Cooking Time 20 Minute Meal
Prep Time 5 minutes
Cook Time 12 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Nutrition Facts
Microwaved Turkey With Veggies
Amount Per Serving (1g)
Calories 262 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Total Carbohydrates 3g 1%
Protein 27g 54%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a 2-quart microwave safe bowl combine butter, mushrooms, carrots, and celery. Microwave on HIGH for 3 -4 minutes.
  2. Add turkey slices and microwave on HIGH for 4-5 minutes until turkey is thoroughly warmed through.
  3. Add a separate bowl mix together wine, broth, cornstarch, salt, pepper, and parsley and pour over top of the turkey. Mix around to coat turkey.
  4. Microwave on HIGH 2 - 3 minutes until thickened, stirring at every minute interval.
Recipe Notes

Per Servings:

Calories: 262

Protein: 27g

Carbs: 3g

Fats: 8g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Microwaved French Onion Soup

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Microwaved French Onion Soup
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Rating: 0
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Nutrition Facts
Microwaved French Onion Soup
Amount Per Serving (1g)
Calories 345 Calories from Fat 185
% Daily Value*
Total Fat 20.5g 32%
Total Carbohydrates 28g 9%
Protein 13g 26%
* Percent Daily Values are based on a 2000 calorie diet.
Cuisine Microwave
Protein Beef
Cooking Time 30 Minute Meal
Cooking Type Microwave
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Cuisine Microwave
Protein Beef
Cooking Time 30 Minute Meal
Cooking Type Microwave
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Nutrition Facts
Microwaved French Onion Soup
Amount Per Serving (1g)
Calories 345 Calories from Fat 185
% Daily Value*
Total Fat 20.5g 32%
Total Carbohydrates 28g 9%
Protein 13g 26%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a 3-quart microwave safe bowl place butter, onions and garlic and microwave on HIGH for 5 - 8 minutes until onions are tenders.
  2. Add beef broth, water, sherry, salt and pepper and stir together. Microwave on HIGH for 10 - 12 minutes.
  3. Carefully move to 4 smaller servings microwave-safe bowls and place one slice of French bread on each and sprinkle with cheese. Microwave on HIGH for 30 - 40 second until cheese melts.
Recipe Notes

Per Serving:

Calories: 345

Protein: 13g

Carbs: 28g

Fats: 20.5g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Buffalo Cauliflower Bites

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Buffalo Cauliflower Bites
Votes: 1
Rating: 5
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Nutrition Facts
Buffalo Cauliflower Bites
Amount Per Serving (1g)
Calories 64 Calories from Fat 21
% Daily Value*
Total Fat 2.3g 4%
Total Carbohydrates 7g 2%
Protein 2.1g 4%
* Percent Daily Values are based on a 2000 calorie diet.
Course Side
Cuisine Vegetarian
Diet Type Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Course Side
Cuisine Vegetarian
Diet Type Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Votes: 1
Rating: 5
Rate this recipe!
Nutrition Facts
Buffalo Cauliflower Bites
Amount Per Serving (1g)
Calories 64 Calories from Fat 21
% Daily Value*
Total Fat 2.3g 4%
Total Carbohydrates 7g 2%
Protein 2.1g 4%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat your oven to 450ºF.
  2. In a small bowl, mix your garlic poweder, salt, pepper, butter, and Frank's RedHot.
  3. Add your cauliflower florets to a large plastic bag, along with your hot sauce. Shake the ingredients together so that the cauliflower is coated completely with hot sauce.
  4. Spray a large baking sheet with olive oil and spread your cauliflower on the sheet.
  5. Place in oven and bake for 20 minutes. Serve hot.
Recipe Notes

Per Serving: 

Calories: 64

Protein: 2.1g

Carbs: 7

Fat: 2.3g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Potato, Onion, and Garlic Gratin

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Potato, Onion, and Garlic Gratin
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Rating: 0
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Nutrition Facts
Potato, Onion, and Garlic Gratin
Amount Per Serving
Calories 260 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Total Carbohydrates 41g 14%
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Cuisine Vegetarian
Diet Type Vegetarian
Prep Time 30 minutes
Cook Time 8 hours
Servings
servings
Ingredients
Course Entrée, Main Dish
Cuisine Vegetarian
Diet Type Vegetarian
Prep Time 30 minutes
Cook Time 8 hours
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Potato, Onion, and Garlic Gratin
Amount Per Serving
Calories 260 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Total Carbohydrates 41g 14%
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Grease the bottom and sides of slow cooker with 1 tbsp of butter. Place a thin layer of onion into the base of the slow cooker and sprinkle a little of the garlic, thyme, salt, and pepper over it.
  2. Carefully place a layer of the sliced potatoes over the onion mix. Layer with onions, potatoes, and seasoning until your ingredients are gone and finish with a layer of potatoes on top.
  3. Pour in enough stock to cover potatoes and place a lid over the slow cooker. Cook 8-10 hours on low or 4-5 hours on high until potatoes are tender.
  4. Place potatoes under the broiler if desired to brown top. Season with salt and pepper and serve.
Recipe Notes

Per Serving: 

Calories: 260

Protein: 5g

Carbs: 41g

Fats: 9g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Pork and Potato Hot Pot

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Pork and Potato Hot Pot
Votes: 0
Rating: 0
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Nutrition Facts
Pork and Potato Hot Pot
Amount Per Serving
Calories 511 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Total Carbohydrates 41g 14%
Protein 17g 34%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Keyword Paleo
Protein Pork
Diet Type Paleo
Cooking Type Crockpot
Prep Time 30 minutes
Cook Time 5 hours
Servings
servings
Ingredients
Course Entrée, Main Dish
Keyword Paleo
Protein Pork
Diet Type Paleo
Cooking Type Crockpot
Prep Time 30 minutes
Cook Time 5 hours
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Pork and Potato Hot Pot
Amount Per Serving
Calories 511 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Total Carbohydrates 41g 14%
Protein 17g 34%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Grease the bottom of the crockpot and halfway up the sides with 1 tbsp of butter.
  2. Put olive oil into frying pan and heat up. Place onions and cook for about 5 minutes until onions are translucent and softened.
  3. Add garlic and mushrooms to the frying pan and cook for another 5 minutes. Remove pan from heat and stir in Italian herb mix.
  4. Place half of the mushroom mixture into the bottom of the crockpot and top with half of the potato slices. Season with salt and pepper.
  5. Trim pork chops and place them in a single layer on top of the potatoes. Then pour half of the vegetable stock over the top. Repeat until you have the top layer of potatoes and pour over the remaining stock until potatoes are just covered.
  6. Top with the remaining butter and cover with lid. Cook for 4-5 hours on high until potatoes are tender and can be easily pierced with a skewer. Place under broiler for 5 minutes to brown if desired.
Recipe Notes

Per Serving: 

Calories: 511

Protein: 17g

Carbs: 41g

Fats: 6g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Layered Chicken and Mushroom Bake

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Layered Chicken and Mushroom Bake
Votes: 0
Rating: 0
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Nutrition Facts
Layered Chicken and Mushroom Bake
Amount Per Serving
Calories 461 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Total Carbohydrates 43g 14%
Protein 42g 84%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Protein Chicken, Poultry
Prep Time 45 minutes
Cook Time 4 hours
Servings
servings
Ingredients
Course Entrée, Main Dish
Protein Chicken, Poultry
Prep Time 45 minutes
Cook Time 4 hours
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Layered Chicken and Mushroom Bake
Amount Per Serving
Calories 461 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Total Carbohydrates 43g 14%
Protein 42g 84%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat the olive oil in a large frying pan. Add in the chicken and fry until it begins to brown. Using a slotted spoon take out the chicken, place in another dish, and leave juices into frying pan.
  2. Add 2 tbsp of the butter to the pan and melt. Stir in the sliced leeks and fry for about 1 minute. Sprinkle in the flour and then turn off heat and stir in the milk unto smooth. Bring the mixture to a gentle boil while continuing stirring and sauce becomes thick.
  3. Remove pan from burner and stir in Worcestershire sauce, mustard, diced carrots, mushrooms, and chicken. Season with salt and pepper.
  4. Cover the base of the slow cooker with potato slices and ladle ⅓ of the chicken mixture over the top. Repeat this layering until all mix is used and the top layer is potatoes. Place remaining butter on top.
  5. Cover slow cooker with lid and cook on high for 4 hours until potatoes are tender when pierced with a fork. Place dish under the broiler for up to 5 minutes to brown if desired and serve.
Recipe Notes

Per Serving: 

Calories: 461

Protein: 42g

Carbs: 43g

Fats: 14g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Salmon with Cucumber Ribbons

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Salmon with Cucumber Ribbons
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Rating: 0
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Nutrition Facts
Salmon with Cucumber Ribbons
Amount Per Serving
Calories 520 Calories from Fat 324
% Daily Value*
Total Fat 36g 55%
Total Carbohydrates 1g 0%
Dietary Fiber 0g 0%
Protein 45.5g 91%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 10 minutes
Cook Time 12 minutes
Servings
servings
Ingredients
Prep Time 10 minutes
Cook Time 12 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Salmon with Cucumber Ribbons
Amount Per Serving
Calories 520 Calories from Fat 324
% Daily Value*
Total Fat 36g 55%
Total Carbohydrates 1g 0%
Dietary Fiber 0g 0%
Protein 45.5g 91%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Using a vegetable peeler, peel ribbons along the length of each cucumber half. Peel the cucumbers until you reach the center where the seeds are and discard the core. In a bowl, toss your cucumber ribbons with ½ tsp of salt.
  2. In a large skillet over medium-high heat, melt your butter and 1 tbsp of oil. Seasons your fish with ½ tsp of salt and ¼ tsp of pepper. Place your salmon in the skillet, skin side up, and cook for 10 minutes, turning halfway through. Cook until the fish is golden brown and cooked through. Remove from the skillet and cover with tin foil.
  3. Clean your skillet with a paper towel to soak up the oil and add 1 ½ tbsp. Heat your oil over medium-high heat until the oil begins to simmer. Add your cucumber to the skillet and sprinkle the remaining ¼ tsp of pepper and your stevia into the skillet.
  4. Cook your cucumber ribbons for 2 minutes, or until the cucumber is warmed through. Stir in your vinegar and divide your cucumbers onto your plates and top with a salmon filet.
Recipe Notes

Per Serving: 

Calories: 520

Protein: 45.5g

Net Carbs: 1g

Total Carbs: 1g

Fiber: 0g

Fat: 36g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Baked Salmon & Bok Choy

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Baked Salmon & Bok Choy
Votes: 0
Rating: 0
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Nutrition Facts
Baked Salmon & Bok Choy
Amount Per Serving
Calories 388 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Total Carbohydrates 6g 2%
Dietary Fiber 1.5g 6%
Protein 44.5g 89%
* Percent Daily Values are based on a 2000 calorie diet.
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Course Entrée, Main Dish
Protein Fish
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Baked Salmon & Bok Choy
Amount Per Serving
Calories 388 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Total Carbohydrates 6g 2%
Dietary Fiber 1.5g 6%
Protein 44.5g 89%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat your oven to 475º F.
  2. In a large ovenproof skillet add your olive oil and butter. Place in the oven for 3 minutes, or until your butter is melted.
  3. Sprinkle salt and pepper over top of your salmon filets and place the fish skin-side up in your skillet. Bake for 10 minutes, or until cooked through, turning the fish after 5 minutes.
  4. Remove your salmon from the skillet and place tin foil over the top.
  5. Add your bok choy and lemon to your skillet, coating the bok choy with the oil in the pan. Place your skillet back in the oven for 1 minute, or until the leaves begin to wilt.
  6. In a blender puree your peppers and salsa for 30 seconds. Divide your bok choy onto plates and top with a salmon filet, adding a dollop of puree over the fish.
Recipe Notes

Per Serving:

Calories: 388

Protein: 44.5g

Net Carbs: 4.5g

Total Carbs: 6g

Fiber: 1.5g

Fat: 20g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.

Corn & Green Chile Chowder

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Corn & Green Chile Chowder
Votes: 0
Rating: 0
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Nutrition Facts
Corn & Green Chile Chowder
Amount Per Serving
Calories 323 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Total Carbohydrates 47g 16%
Protein 11g 22%
* Percent Daily Values are based on a 2000 calorie diet.
Cuisine Vegetarian
Diet Type Vegetarian
Cook Time 25 minutes
Servings
Ingredients
Cuisine Vegetarian
Diet Type Vegetarian
Cook Time 25 minutes
Servings
Ingredients
Votes: 0
Rating: 0
Rate this recipe!
Nutrition Facts
Corn & Green Chile Chowder
Amount Per Serving
Calories 323 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Total Carbohydrates 47g 16%
Protein 11g 22%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large saucepan add your butter and onions and cook until the onions are tender. Stir in your flour, water, potato, corn, green chile peppers, bouillon, and pepper. Bring to a boil and then reduce the heat. Cover and let simmer for 20 minutes or until the potatoes are cooked through.
  2. Stir in your almond milk and let sit until the chowder is hot. Serve and enjoy.
Recipe Notes

Per Serving:

Calories: 323

Protein: 11g

Carbs: 47g

Fat: 12g

Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
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