Friday, October 30, 2009

NS General Tso Chicken

General Tso Chicken

Counts as: 1 NS entree + 2 veggies + Free

1 NS chicken breast/patty-diced and rinsed
1 stem green onions-chopped
1/2 cup bell pepper-chopped
1/2 cup onion-chopped

1/4cup low-sodium chicken broth
1 tsp low-sodium soy sauce
1/4 tsp white wine vinegar
1 pkt splenda
1/2 clove garlic-minced
1/4 tsp minced ginger
1/4tsp red pepper flakes
1/4 tsp cornstarch

*Sautee peppers and onions in PAM spray until just about soft.
*Spray more PAM if needed.*Add chicken and cook until warm.
*Meanwhile, in a little bowl, mix everything together.
*Add sauce to chicken and cook until a consistency you desire (I like mine thick).
*Serve with 1 carb (I chose 1/2 cup brown rice).

I made this for my SO with real chicken and he loved it although he said it needed way more red pepper flakes!!! My nose was running with what I had.

Wednesday, October 28, 2009

Pumpkin Cream Brownie

Pumpkin Cream Brownies

Pumpkin cream brownie

Mix in one bowl:
1/4cup brownie mix (Mine is a basic Walmart brand)
1/4 tsp vanilla
1tbsp apple sauce
1tbsp water
1 pkt splenda
2tsp ff milk

Blend in another:
1tbsp ff cream cheese
1tbsp pumpkin mix
tiniest hint of nutmeg/cinnamon

*Preheat oven to 400 degrees and spray a personal pan with PAM.
*Put brownie mix in the pan and then swirl in the creamcheese mixture.
*Bake for 30-37 minutes.
*Let cool.
I baked mine for 30 and it was still gooey (how I like it). This doesn't have as much protein as NS requires but still healthy, easy, and yummy!
Makes 1 dessert.

Friday, September 18, 2009

Stuffed Bell Pepper!

Stuffed Bell Pepper

Counts as: 1.5 veggies, 1 protein, 1 NS entree, 1 free

1 Bell Pepper, any color, cut in half, seeded, washed
1 NS cheesy homestyle potatoes
2 slices turkey bacon
1 tbsp ff cheddar cheese
2 stalks green onions-chopped
1 dollup ff sour cream

*Preheat oven to 350 degrees.
*Spray baking sheet with PAM and bake bell pepper for 20 minutes.
*Meanwhile, chop bacon and fry until crispy.
*Cook NS taters per instructions.
*When pepper is finished, top with taters, bacon, cheese, and onions.
*Bake for 10 minutes or until cheese is melted.
*Top with sour cream.

If you don't want to use a fork, cut pepper in 4's.

NS said that the whole bell pepper I used counts as 1 veggie and since green onions are unlimited, I marked it as 1/2 a veggie.

Since you're using partial servings of bacon/cheese, they count as 1 full protein serving.

Tuesday, September 8, 2009

Strawberry Shortcake

Strawberry Shortcake


Strawberry Shortcake

Counts as: 1 ns entree + partial fruit + free

1 NS Golden Poundcake

1/2 cup strawberries-diced
pinch splenda
pinch ff french vanilla powedered coffee creamer
dollup whip cream

*Mix strawberries, sugar, creamer, and a splash of water and nuke for 10-15 seconds.
*Split cake in half and nuke for 10 seconds.
*Add strawberries to lower cake. Add top half. Add whip cream.
*Have fun with your dessertgasm!

Saturday, September 5, 2009

Almond Chicken and Rice

Almond Chicken

Counts as: 1 NS entree (carb included) + 1 veggie + Fat + Free

1 NS Chicken Breast Patty-rinsed
1 tbsp ff Italian Dressing
1 cup ff reduced sodium chicken broth
pinch garlic powder
1/2 cup broccoli florets
1/3 cup instant brown rice, uncooked
6 almonds, sliced

*Spray a frying pan with PAM spray. Add chicken and 1/2 tbsp of the dressing. Fry both sides until brown. Add in broth, powder, and rest of the dressing. Bring to boil and then Simmer on low for 3 minutes. Remove chicken and keep warm.

*Add broccoli and cook for 3 minutes uncovered. Add rice and half of the almonds. Cover and remove from heat. Let stand for 7 minutes.

*Serve with chicken and rest of almonds.


A low GI carb serving of cooked rice is 1/3 cup. I cooked more because my SO wanted to try some. You'll have rice left over.
I was thinking of shredding the chicken and cooking it with the rice. Hmm...

Wednesday, August 19, 2009

Strawberry Cheesecake Cupcakes

Strawberry Cheesecake Cupcakes

Preplan for this one. It needs to sit overnight!

Counts as : 1 NS entree + lots of free

1 Ns Pretzels-uberly crushed
2 tbsp strawberry cream cheese (save 20 cals and a free food if you use regular)
1 tbsp sf strawberry jelly/preserves
splash vanilla
splash egg whites
Couple sprays ICBINB spray

*Preheat over to 350 degrees
*Spray pretzels with butter and mix until semi-damp. Evenly distribute into 3 cupcake liners pressing firmly in the bottom.
*Slightly warm cream cheese and mix with jelly, vanilla, and egg. Evenly distribute into cupcake liners.
*Bake 10-12 minutes until firm.
*Let cool and then refrigerate overnight.


Tuesday, August 18, 2009

Deviled Eggs without the fat!


NS dietitian approved!

Counts as: 1 protein + 1 veggie + free (even the cheese is free!)

2 cups roughly chopped cauliflower
10 hard-boiled eggs-chilled
3 wedges The Laughing Cow Light Original Swiss cheese, room temp
1/4 cup FF Mayo
1 tbsp relish
2 tsp minced shallots (or sweet onion)
1.5 tsp yellow mustard
pepper to taste
Paprika to top

*Place cauliflower in bowl and add 1/3 cup water. Cover. Nuke 6-8 minutes until soft.
*Drain excess water.
*Lightly mash cauliflower and add mayo.
*Mix in cheese, relish, mustard, shallots and pepper until smooth.
*Refrigerate for 1 hour.
*Halve eggs and set yolks aside.
*Distribute the cauliflower into whites and top with paprika.

Serving size is 6 whites! Only 112 calories per serving. :D

Use the extra yolk to make egg salad for your family.