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.

Monday, August 17, 2009

Onion Blossom with Garlic taters and steak!

Onion Blossum with Steak and garlic Taters

OMG. This was wonderful.

Onion Blossom

Counts as: 1 ns entree + 1 protein + 2 veggies + free

1 whole sweet onion-not peeled
1 NS Nutriflake cereal
3 egg whites
seasoning-seasoned salt, garlic powder, pepper

*Preheat oven to 400.
*Cut the top 1/2" of the onion off (from the pointy side). Leaving the bottom intact, peel off outside layer.
*Cut the onion in 1/8's making sure to stop 1/2 inch from the bottom.
*Place onion (cut side up) in a bowl full of ice water. Let sit 5-10 minutes until petals open up.
*In a sandwich baggie, crush cereal and add seasoning.
*Gently pry the petals apart if needed. Drain water and pat dry the bowl and onion.
*Saturate the onion with the eggs. Make sure to get in between all the petals, inside and out.
*Line baking sheet with foil.
*Transfer onion to baking sheet and coat in cereal. Get inbetween all petals and coat thoroughly.
*Bake for 40 minutes.
*Serve with ff ranch.

Garlic Taters and Steak

Counts as: 1 ns entree + 1 protein + free

NS cheesy homestyle taters
2 cloves garlic
1 oz steak (Schwann's 2oz steak shown in pic-counts as 1 protein)

*Mince garlic. Pepper steak press garlic into meat then fry until desired doneness.
*Add 1 clove garlic to taters and prepare as per directions.

Brush your teeth after this doozy!!!!

Caramel Apple Bites with Bacon

Caramel apple bites with bacon

Counts as: 1 NS entree + 1 protein + 1/2 Fruit + Free

1 NS Apple Strudel Scone-Diced
1 tsp SF French Vanilla Powdered Creamer
1tbsp Warm water
1 Egg White
2 Dashes Cinnamon

*Dissolve creamer into water and add egg and 1 dash cinnamon. Mix well.
*Spray a small frying pan with PAM.
*Mix scone into egg and fry 2-3 minutes until golden.
*Top with 1 dash cinnamon, sf syrup, and caramel apples (see below). Serve with crisp bacon.

Caramel Apples

1/2 Apple-diced
Splash of SF Da Vinci Caramel Syrup
Dash of Cinnamon
Splash of water

*Combine all in small microwaveable bowl.
*Do not cover and nuke for 30 seconds. Stir and let cool for 1 minute.

2 slices of turkey bacon fried to perfection

Sunday, August 16, 2009

Chicken Coconut Tacos with Pineapple Salsa

Coconut chicken

Counts as: 1 ns entree + 1-2 veggies + 1 fruit

1 pkg NS Chicken Patty
3/4c water
1 clove garlic-minced
1 tsp coconut extract
1tbsp splenda
1/8 bell pepper- julianned

*Boil everything together for 5-7 minutes. Remove chicken and continue cooking peppers until soft.
*Serve on corn tortillas (I used 3-30cal) with lettuce and pineapple salsa.

Pineapple Salsa
1/2 can diced pineapple, drained
1/4 onion-diced
bunch of cilantro-chopped
sliver jalapeno-minced
squirt of lemon juice

*Mix all together. Great for leftovers.

Chocolate Strawberry Scone

Chocolate Strawberry Scone

Counts as: 1 NS Entree + 1 Fruit + 2 Free Foods + 1 Protein

1 NS Chocolate Chip Scone
1 Egg White
1 tbsp FF Strawberry Cream Cheese
2 tbsp SF Chocolate Syrup
4-5 Strawberries, sliced

*Cut scone in half and spread cream cheese. Put back together.
*Dredge scone through egg white.
*Fry on both sides until brown.
*Slice strawberries and put on top of scone. Add chocolate syrup.
*Scramble rest of egg.

Veggie Beef Wontons

Teriyaki Won Tons

Counts as: 1 ns entree + 1 carb + 1 veggie + partial protein
1 box NS Beef and Noodles in teriyaki sauce
4 won ton wrappers (20 cals each--I froze the rest of the package in groups of 4 for later use)
1 cup shredded cabbage
1/4 cup bean sprouts
2 tbsp diced green onions
1 egg white (you'll use just a little)
Splash teriyaki sauce

*Spray a baking sheet with non-stick spray and preheat broiler
*Put cabbage on each wonton wrapper along with some bean sprouts. Now add a little of the NS entree.
*Fold and seal.
*Add teriyaki sauce to egg white and still. Lightly coat each wonton with egg mixture.
*Broil for 3-5 minutes each side (or until brown and crisp). When you flip, coat again with egg.
*You will have lots of entree left. I cooked the entree like the instructions indicated and served on leftover cabbage, bean sprouts, and green onions.

Chicken Mexican Melt

Chicken Mexican Melt

Counts as: 1 ns entree + 1-2 veggies + 1 protein + free food

1 NS chicken patty-diced
1 flat out bread-90 cal tortilla
1 oz ff cheese
2 tsp green sauce
1 clove garlic-minced
lime juice-to taste
jalapeno-to taste
lettuce-to taste
onion-diced-to taste (I used nearly 1/4 since I LOVE onion)
Cilantro-to taste
Dollup ff sour cream

*Sautee onion, jalapeno, and garlic in PAM spray. Cook for 1-2 minutes. Add chicken and lime juice. Cook until warm. Add cilantro. Mix in green sauce.
*On tortilla, layer lettuce, cheese, and chicken mix. Fold tortilla and spray with PAM. Fry on each side.
*Top with sour cream.

Peanut Butter and Jelly Brownie

PB and J brownie

Counts as: 1 Fat + 1 Free + 1 NS dessert

1 tsp reduced fat crunchy peanut butter
1tbsp sf strawberry jelly
1 ns fudge brownie

*Split brownie in half.
*Add PB & J.
*Reassemble brownie.


"Fried" Zucchini

Fried Zuc

Counts as: 1 veggie + 1 ns entree + partial protein + free

1 zucchini-sliced
.5 cup egg whites
1 ns Nutribran flakes
spices-I used Italian

*Preheat over to 400 degrees
*In a sandwich baggy, crush cereal and add seasoning to your liking.
*Line a baking sheet with foil.
*Dredge zucc through egg whites and through crushed cereal. Put on foil.
*Bake for 10 minutes. Flip. Bake for additional 10 minutes. Broil for 1-2 minutes for extra crisp.

Serve with FF ranch dressing.

Chicken Enchiladas with Peach Salsa

Chicken Enchiladas with Peach Salsa

Chicken Enchiladas with peach salsa

Counts as: 1 ns entree + 2 veggie + 1 protein + Lots of free + 1/2 fruit

1 NS chicken patty-sliced
3 corn tortillas (30 cal each)
1/4 cup (1 oz) ff cheddar cheese
2 tbsp ff cream cheese
1/2 tbsp onion-diced
salad portion of lettuce for bedding
Lime juice
2tbsp green sauce

*Preheat oven to 350.
*On a foil lined cookie sheet, place tortillas and chicken. Squirt chicken with lime juice.
*In a small bowl, mix cream cheese, cheddar cheese, and onion. Add to tortillas. Roll tortillas. *Bake for 5-7 minutes (depending on melted gooiness)

Peach Salsa
1/2 peach-diced
1/2 tbsp onion-diced
cilantro to taste
sliver jalapeno-minced
squirt lime juice

*mix all.
*On a plate, shred lettuce and put on plate for your bed. Put the enchiladas onto lettuce. Top with green sauce and salsa.