NS 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
PAM

Sauce
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.

Pumpkin Cream Brownie

Pumpkin Cream Brownies



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.

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.
*YUM!

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.

Strawberry Shortcake

Strawberry Shortcake

YUM!



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!

Almond Chicken and Rice

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.

YUM!

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...

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.

YUM!

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.