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Enjoy them, they grow up way too fast!!! Heat the gravy for min right before serving food. Feel free to double or quadruple the recipe as necessary. Blend together ingredients for frosting while rolls are baking. Beat in milk and lemon juice combination and vanilla; beat until smooth. Warm cream cheese in the microwave for about 15 seconds, then cream together with butter, Splenda, and vanilla. Blend together butter, Splenda, and applesauce.
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Bake for min, or until bottoms of cookies are golden. Stir together yeast, Splenda, and warm water until yeast is dissolved. Stir in olive oil and salt, then stir in flour until well blended and formed into a ball.
Cover and let rest in warm place for 10 min. Prepare ingredients for filling while waiting. Scramble the egg beaters in a sprayed frying pan. Cut slice of ham into small pieces. Microwave bacon between 2 paper towels for 1: After dough has rested, spray hands with 0 cal cooking spray and knead ball a couple of times in your hands until no lumps remain.
Spread thin on a sprayed baking sheet. Work it with your hands until it is spread evenly into a rectangle, approx 6x8". In center of pastry dough layer eggs, ham, bacon, and cheese, then carefully fold up on side of the dough over the filling, then the other over that.
Seal well on all ends, brush the top of the pastry pocket with 1 tsp egg beaters and then bake at for 10 min or until bottom and top are golden. This one should not need to be turned during baking. Add a fruit to complete your breakfast. Pastry dough before filling and baking: Stir together the yeast, Splenda, and warm water until yeast is dissolved.
Add olive oil and salt. Stir in flours until well combined and no longer lumpy. Cover and let rest in warm area for 10 min. Spray hands with 0 cal cooking spray and massage pastry dough to make sure it is smooth. Spread flat with your fingertips on a sprayed baking sheet into as large a rectangle as you can make without putting a hole in the dough. Add pie filling to the middle of the pastry mix cinnamon and nutmeg into apple pie filling 1st if desired. Pick up one end of the pastry and lay flat over the pie filling.
Pick up the other side and overlap it over the top. Seal the ends and edges well. Brush with egg beaters and sprinkle with the Splenda and cinnamon for the apple pie, or just Splenda plain for the cherry pie.
Bake at until golden brown and crispy, min. Serve for breakfast with 1 cup cold FF milk. This will be your complete breakfast.
Pie alone is approx cal, 2. Pie alone is approx Making a double recipe, one cherry and one apple: Cherry Pie with milk complete breakfast , shown on a dinner plate: Apple Pie with milk complete breakfast , also on dinner plate: Baked Apple Pie Obviously the combinations are endless- just count calories and make sure you get in a fruit, protein, and carb.
I take 2 pcs light bread and spritz each piece with some Parkay butter spray. I put 1 piece of FF swiss cheese and 1 piece of FF American on each side, and put some low cal turkey and ham in the middle I use Oscar Mayer shaved honey ham and roasted turkey- in the tubs.
That way it includes my extra lunch protein serving. If I feel like a FF yogurt or something, then I half the amount of meat. Pic is of grilled cheese melt with 6 slices of ham and 6 of turkey so it includes the extra lunch protein. Without extra protein, just as "entree"- approx cal and 23 g protein, with extra protein- approx cal and 31 g protein. Sorry, looks like this pic actually has a 20 cal slice of turkey bacon in it as well: Grilled Cheese Melt 2.
This is my new favorite lunch. Approx cal and 34 g protein when including the extra meat as your extra lunch protein: This entree is also good with 4 oz. Simple for busy days.
I use 2 Ball Park FF hot dogs 40 cal each , and wrap them in a piece of oatmeal bread each with some low-carb low-cal ketchup I use Hellman's, but there's another one I forget the name of too. You would still add in a low-cal yogurt or something for the extra lunch protein. Here's the obvious one. Make a burger on a low-cal bun with some FF slice American or Swiss. You could add sauteed mushrooms or onions with FF swiss melted on top for a "gourmet" burger or chicken sandwich, or just pile on the lettuce and a few tomatoes with some FF Miracle Whip for a regular old-fashioned goodie.
Use 2 small low-carb whole wheat tortillas La Tortilla Factory, 50 cal each. Spray outsides with Parkay butter spray, and fill with some tuna and cheese. Cut up with a pizza cutter and enjoy. Chili Cheese Dog s: Open the bun up and top it with a heated hot dog and hot chili.
Toss the shredded cheddar on top and melt in the microwave for about 30 seconds. This would count as an "entree". Enjoy with a salad and another protein serving. This really hits the spot when I'm in the mood for comfort food!
I do the hot dog bun "open-face" with 1 hot dog on each, then the chili and the cheese. Approx cal and 36 g protein.
Then just get in your salad and dressing. Pic is of "entree" with included protein serving: Chili Cheese Dogs 8. This can be used as a lunch or dinner option.
Just count your calories. Shake it all up in a sealed plastic container with Tbsp of your favorite low cal dressing I like Kraft Light-Done-Right raspberry vinaigrette. This will be your salad, entree, and extra protein if made for lunch. If used for dinner, get in your veggie servings and you're good to go. You can use 1 Tbsp reg dressing or 2 Tbsp light dressing to count it as your fat.
It really does still taste great and is less calories with the same amount of protein. I just cook the egg beaters like suggested in breakfasts for the breakfast sandwich. Then I dice it all up into the salad. Serve with 1 serving Baked Tostitos for your carb portion of the entree. The dip has enough protein to be used as your entree and extra protein serving. At lunch, eat this with a salad and no extra protein, or if you want it to JUST be a lunch "entree" you could half the cream cheese, chili, and cheddar cheese.
Approx cal and 31 g protein with full recipe, or Chicken Cordon Bleu Sandwich: Dip a 4 oz piece of chicken in some Italian bread crumbs doesn't take much and fry in a Pam-sprayed pan until golden brown on each side. Cook at degrees for 18 min for thick piece and then top with 3 slices lean deli ham Oscar Mayer tubs and 1 slice FF swiss cheese. Continue baking until melted. While cooking, spritz a low-cal hamburger bun with a little Parkay butter spray and heat face-down on a pan until golden brown.
Serve chicken cordon bleu on toasted bun with a salad on the side. The ham and cheese on top of the chicken counts as your lunch protein serving. Pour some egg beaters or egg whites onto a plate and dip one side of an egg roll wrapper I use Azumaya into the egg whites and place on a clean plate.
Fill with half the beef mixture and roll up. Repeat for 2nd egg roll with remaining filling. Place both taco rolls on a sprayed baking pan, sprinkle with a little pepper and garlic powder and bake at for 20 min, or until golden brown. Serve with a little red taco sauce if desired. One serving 2 rolls is approximately cal and 34 g protein.
These are really awesome! These are just healthy taco meat and cheese in crispy egg roll skins. They are SO good! I may even be able to get my picky family to eat them! Dip one side of an egg roll wrapper on plate in egg beaters. Do not soak them. Top that with half of the sauce and pepperoni mixture.
Repeat process for 2nd egg roll you will not use all the egg beaters on the plate. Bake at for 20 min or until golden brown and crispy. Let cool a min before diving in. If the filling oozes out during baking, just tuck back into the roll before eating. Counts as a lunch entree plus protein or dinner entree at approx cal, 4.
The Nasoya brand egg roll wrappers you can find egg roll wrappers in the refrigerated produce section, next to the tofu and vegetarian products: Step by step pics for assembling pizza roll: This is for 2 servings adjust as necessary. Cook up 2 whole wheat lasagna noodles Hodgson Mill is what I use. Bake covered at for 15 min, then remove foil and bake for 5 more minutes until bubbling. Cut in half and enjoy. One serving is approx cal and 37 g protein counts as lunch "entree" and extra protein, or dinner "entree".
Cheeseburger Pie slightly altered recipe from Bisquick Heart Smart box: I found it on the inside of the Bisquick box this morning and just altered it a teensy bit to make it a little more NS friendly lean ground beef instead of regular, salt substitute instead of salt, FF cheddar in place of reduced fat, and egg beaters in place of 2 eggs. Pour into the bottom of a sprayed square baking dish.
Bake at degrees for 25 min or until knife comes out clean took mine about 33 min. One serving is approximately cal and It's a super easy pot pie recipe that I changed to make it lower cal and lower GI no peas and corn for example Put this all in a sprayed square pan: Bake at degrees or for high altitude for 30 min or until golden brown. This makes 4 large servings at approx cal and 30 g protein; again this could count as a dinner entree, or lunch plus protein.
It gives more of a "crispy crust" than a biscuit topping. It will reduce the cals a lot. You could still use it as a dinner "entree" or lunch "entree" plus protein. It has plenty of protein for that; just make it this lower cal way on a day you have higher cal options for your other meals I altered the chicken recipe from the Bisquick Heart Smart box no butter in the pan, salt substitute instead of salt.
Spray a glass baking dish with 0 cal butter cooking spray and place it in your oven while you preheat it to degrees. Coat 2 4oz chicken breasts with the mix and place the chicken in the hot baking pan. Cook at for 15 min on one side, then flip and cook for more min. Adjust times for your oven as necessary. Cook up half a piece of corn on the cob and eat with the 4 oz chicken. This is approx cal and 26 g protein and counts as your lunch "entree".
Eat a protein and salad on the side to complete your lunch. For dinner you could eat oz chicken and the corn for your dinner "entree". Beef and Mozzarella Cheese Casserole: Bake at degrees for min, until browned and knife comes out clean. One serving is approx cal and Get in you salad with dressing as well. Bake it at for 10 min and then take it out and roll it up. I served it with 2 Tbsp FF sour cream 20 extra cals. Spread thinly into an 8" sprayed pie plate.
Bake at for min or until crispy Sometimes I wait to add the cheese until the last few minutes in the oven so it doesn't get too hard Counts as lunch "entree" plus protein at approx cal and 36 g protein. Spoon the sauce over the Bisquick base and then top with the meat and cheese like in the original recipe. Approx cal and 30 g protein when made this way. Serve on a low-cal bun mine are 80 cal. Counts as a lunch "entree" at approx cal and 22 g protein. Get in your extra protein serving and a salad to complete your lunch.
Sorry, pic is from when I used it as a breakfast "entree" plus protein, and added a fruit, LOL: Crispy Sloppy Joe Rolls: Preheat oven to Pour some egg beaters onto a plate and dip one side of the skin into it. Place the egg roll wrapper wet side down on another plate and fill with half the sloppy joe meat. Top with 1 Tbsp FF mozzarella cheese and roll up like an egg roll should be directions on the wrapper's package. Repeat this for a 2nd skin. This makes one serving of two rolls at approx cal and This counts as your lunch "entree" plus protein, or a dinner "entree".
Feel free to double or quadruple the recipe as necessary. These are really amazing and if it's just you that you're cooking for I suggest only making one serving at a time unless you're feeling really strong. Basically the BBQ chicken pizza recipe with the Bisquick crust from dinners below , but I had so many toppings on there I couldn't eat it like a pizza.
I baked it at for 20 min. I counted it as my entire lunch entree, protein, and salad , since I was out of salad and it had a full cup of veggies on it in place of the salad. Approx cal and 29 g protein. I toasted 2 pieces of 40 cal bread and topped them with the egg salad mixture. Yummers, really hit the spot. At cal and 28 g protein this counted as my lunch entree plus lunch protein.
That would put it right around cal and 16 g protein. Bacon and Cheese Tater Skins, Loaded Mashed Potatoes, and Herb Roasted Chicken - Here's a great comfort food recipe that counts as your dinner entree if you include the chicken, or as a lunch entree if you just have the tater skins and loaded mashed potatoes. Scrub clean 1 medium potato, poke it a few times on each side with a sharp knife, and then microwave it for a couple min on each side until a butter knife inserts easily.
Then slice the potato length-wise and hollow out part of the potato. Scoop that part into a separate bowl and leave for later. Cook the turkey bacon for 1 min 20 sec in the microwave, in between 2 paper towels. Fill the 2 potato skins with 1 Tbsp each of FF cheddar cheese. Bake at for min until cheese is melted but not hard. Serve with 2 Tbsp FF sour cream. Take your bowl with the inside of the potato and add 3 Tbsp FF milk and some 0 cal butter spray.
Blend with a hand mixer or with fork really well until creamy. Serve with your potato skins. Both of those will count as your lunch entree plus protein, approx cal, 0. While your tater skins are cooking you can heat up the Banquet Herb Roasted chicken fillet.
One fillet is cal, 3 g fat, and 17 g protein. Perfect as your additional lunch protein. Eat the chicken, tater skins, and loaded mashed potatoes all together and then you still will need your salad and dressing. Lunch total before salad and dressing would be cal, 3. The cals and protein will be the same obviously, if you eat all of the above together and count is as your dinner entree. Personally, I would limit this type of meal to times per week.
It will NOT affect your weight loss, in my experience. The extra veggies in the recipe count as my salad and I'll sometimes add 1 more oz of chicken for my extra lunch protein. I just want to share my favorite! I LOVE to have my snack protein in the form of a cream cheese fruit dip. Some people think FF cream cheese doesn't have enough protein to qualify as a protein serving, but all you have to do is double the serving size to get enough protein, and the calories are still minimal.
I use Philadelphia FF cream cheese less calories than generic. I mix 2 oz. Then I dip an apple, banana slices, or peaches into the "marshmallow dip". The cream cheese is only 60 cal for the 2 oz, 0 fat, and 8 grams of protein. My snack calorie total when I eat this is cal, depending on the fruit. Berry Pretzel Delight one fruit, one protein, and 23 extra "free" calories.
Make ahead SF strawberry jello Great Value brand is only 5 cal per serving. Crush 10 cal of FF pretzels over the top and enjoy. Approx cal and 9 g protein. This also works as your fruit and protein for breakfast, paired with an "entree".
Counts as fruit and protein. Strawberry shake approx cal and 10 g protein, orange shake approx cal and 10 g protein, and banana shake approx cal and 10 g protein. Approx cal and 10 g protein. Chill for a while until it sets for best taste. Counts as a fruit and protein plus a couple freebies. Mini Fruit and Yogurt Parfait: Counts as a fruit and protein serving at approx cal and 9 g protein.
Protein serving at 75 cal and 6 g protein. I also had mixed fruit. Total for the snack puictured was cal and 7 g protein. I like to bring my calories up to or so, to save room for dessert. Everyone's protein needs are different. See the calculation method from NS member Cygnet2 at the end of this post. Here are just a few of my dinner recipes. The ones that include a fruit, I am using the fruit instead of having my dinner salad. Sweet and Sour Chicken: I sautee 4 oz of chicken breast in a 0 cal Canola Oil like Pam sprayed pan.
Then I add in 2 cups uncooked, so 2 veggie servings of chopped onions, bell peppers, and mushrooms. After letting that cook a few minutes, add in 60 cal of pineapple you can get more for the calories if you use fresh, or frozen chunks, instead of canned. Then add in 2 Tbsp Kikkoman sweet and sour sauce 35 cal and 1 Tbsp low sodium soy sauce 10 cal.
Continue to cook until thickened, and serve over cal of brown rice. I like the Boil-in-a-Bag brown rice from WalMart. When I have fruit for dinner instead of salad, I always make sure to have my low cal dressing with my lunch salad as my fat. Sweet and Sour Chicken 2. BBQ Chicken over Rice: Very similar to sweet and sour chicken.
So, it's the chicken, bell peppers, onions, mushrooms, and pineapple cooked up, then add the BBQ sauce and serve over rice. Pepper Chicken Pasta Toss: Cook up 4 oz of chicken in Canola oil sprayed pan, add in bell peppers, onions, and mushrooms again.
This time only add spices: This is really low cal for those days when you might be a little high in calories by dinnertime: For comparison sake, the "entree" would be your chicken and noodles at cal and the other 60 cal come from your veggies. To give credit where credit is due, I found a recipe similar to this when searching the recipe board early last year; sorry I can't remember the user who posted it, but I think it was posted back in or so Pepper Chicken Pasta Toss 4.
There are so many variations of this that I've made, but this is my favorite. Cook at for approximately 65 min. Serve over cal of rice, depending on calories left for the day Serve with a salad and veggies. Push into pan, and top with 6 Tbsp salsa. I like to serve this with "Mexican" rice: I also like to mix in 2 Tbsp of FF shredded cheddar cheese and heat for a little while. Makes a great dinner entree plus 2 veggies, or lunch entree plus protein plus 2 veggies in place of salad.
You can all figure this one out. I cut up a HUGE amount of lettuce instead of eating my salad and put it in a large mixing bowl. I can hardly finish this when I make it!!! This counts as the "entree", veggies, and salad. I cook up 4 oz of chicken in Tbsp FF zesty Italian dressing.
I use 2 small low-carb whole wheat tortillas 50 cal each. Spray the pan with some no cal butter flavored spray, and slide the quesidilla onto the pan. Then I spritz the top tortilla with some 0 cal Parkay butter spray before flipping. Cook until crispy and cut into slices. Serve with Tbsp FF sour cream for dipping. I usually have another serving of veggies on the side, since my tomatoes were not enough for 2 whole servings. A salad should also be served with that too, of course.
You can make lots of variations on this. Then my toppings vary. All of my chicken, veggies, and pineapple won't usually fit, so then I just cook that all up together with 1 more Tbsp BBQ sauce.
One of my favorites. These pizza options are generally your dinner "entree". Spread immediately into a sprayed " pie plate and top with sauce and toppings.
Bake at for 20 min or until crispy. I usually wait to add the cheese on top until the last few minutes or it gets too crispy being fat free At approx cal and Bake at for approx min depending on desired crispness.
Add the remaining cheese and bake for more min until cheese is melted. Makes 2 dinner entrees or lunch entree plus protein at approx cal and For different pizzas use different toppings. For example a Hawaiian pizza on the same crust, with the same sauce and cheese amounts: Pic of Bisquick crust, then pepperoni pizza version: Sautee 4 oz of chicken strips up with tsp of fajita seasoning mixed with water, some bell peppers, and onions.
Then put into a couple tortillas with FF sour cream, FF cheese, lettuce, tomato, etc. All the "usual" low-cal fixin's I take a 4 oz chicken breast and dip both sides in a teeny bit of Italian bread crumbs it doesn't take much to coat each side. Then I spray a pan with some 0 cal spray, and cook on top of the stove until browned on each side. Then cook at degrees for another 10 min or so until cooked through. Cook a little longer until bubbly and melted. Serve over cal of whole wheat angel hair pasta, or make a chicken parm sandwich on a hamburger bun.
Serve with salad or fruit and veggies. Heat the sauce, then spoon some over the chicken and top with as much of the cheese as desired. After the noodles are done boiling, place them in the bottom of a glass pie plate, top with the leftover sauce and cheese on top of that. Heat until the cheese melts and then serve the chicken parm on top. Top it with the onions and mushrooms and put a slice of FF Swiss cheese over it all.
Cover the pan with a lid until the cheese melts. I wrapped it up like a burrito. It was delicious, though maybe a little high in sodium. I just drank lots of water. It was worth it. I also had some green beans and fruit. Chili Cheese Burrito Chinese Beef Fried Rice: Cut up 6 slices lean ham 1 serving Oscar Mayer ham cal Chop up 2 servings of frozen cooked carrots into little pieces. Also, make sure your pan is sprayed well with no-cal spray.
Add in all the rest of the ingredients egg, ham, and carrots and stir-fry on med-high heat until really hot. When I made this, it came to cal, and My salad was 40 cal with the 20 cal dressing I used, so total for dinner was cal. Chinese Beef Fried Rice Sautee 4 oz of chicken breast with 2 tsp taco seasoning, and some water. Wrap the sides of the tortilla up around the top as best you can, and pin down with toothpicks. Heat in oven at degrees until browned and crispy a few min.
With all of my brands, this came out to be approx calories, and This counts as a dinner entree, and 1 of your 2 veggie servings. Get in a salad or fruit, and 1 more veggie, and you're set. Make sure to get in your fat serving somewhere during the day too If you're having this for lunch, just count the tomatoes as your salad and the rest of it is your lunch "entree" plus protein.
The ingredients I use in the Mexican Refried Beans Wrap if you use different ingredient brands, be sure to do the calorie calculations on your own as different brands vary greatly Mexican Refried Beans Wrap before wrapping and baking Mexican Refried Beans Wrap Fajita Chicken Skillet Melt: This is my new favorite dinner, and it is SO filling! Chop up 2 cups worth of bell peppers as many colors as desired and onions.
Marinate the veggies and 4 oz. Sautee the chicken, peppers, and onions in the fajita mixture until chicken is cooked through. Mix all together until tomatoes are heated through. Heat for 45 seconds or so in microwave until melted or you could just put the cheese on the fajita mixture in the skillet until melted.
Enjoy with a salad or fruit and your dinner is served! Approximately cal and 39 g protein. Chicken or beef Stroganoff: Fry up 4 oz chicken breast pieces in 0 cal Canola-Oil sprayed pan. I use Ronzoni Healthy Style whole wheat extra-wide noodles. You could also serve this over cal of brown rice instead of the noodles. It's pretty low cal, so I usually make this with 5 oz of chicken instead of 4. With 5 oz of the chicken and using my ingredient brands it is approx Just add in your salad or fruit and you're good to go the mushrooms and onions are your veggies.
If you use this as a lunch, count the veggies as your lunch salad, and use 5 oz chicken if you want this to include your extra lunch protein. Comes out to be approx cal and 34 g protein dinner entree plus 2 veggies.
Dip a 4 oz chicken breast in some regular bread crumbs and fry in a pan and bake in the oven like the chicken pasta parmesan chicken. Throw the chicken in there and mow down. If used for lunch, count as your lunch "entree" and protein, so just add a salad You could also use a 5 oz piece of chicken if only using 1 slice bacon. This makes a HUGE sandwich! Just "bread" 4 oz of chicken pieces with the bread crumbs and brown in a pan and then bake for another min until cooked through.
Counts as your lunch "entree" plus protein, or dinner "entree" at approx cal and I sprinkled it all with a little garlic and onion powder and cooked for about 5 min until the cabbage was cooked down. Weigh yourself, measure your height as well as your bust, hips and waist to keep track of your progress.
Use an online calorie calculator to determine the amount of calories you need each day to lose weight based on your weight; or talk to a registered dietitian for a more personal analysis. Write down the number of calories that you can consume each day to lose weight, using the figure from the diet calculator or your dietitian. Get to understand portion sizes. Read the labels on food items to find their portion sizes and go online to find the portion sizes for food that don't have nutrition labels, such as fresh fruits and vegetables.
Write down the portion sizes for the food in your diet and post on the refrigerator for easy reference. Use a food scale, measuring cups and spoons to weigh and measure your food. Measure out the correct portions of food like chicken and fish and put them in the freezer so they are ready to use. Browse cookbooks, magazines and websites for healthy and tasty recipes. Create a meal plan for each day of the week, basing it on a variety of foods and sticking to the amount of calories you're allowed.
Plan three meals and two snacks each day, one snack between breakfast and lunch, and the other between lunch and dinner. Any vegetable juice that does not have a lot of added sugar, corn syrup, etc. In fact you may want to learn to juice or liquefy your own vegetables using a juicer or NutriBullet or Ninja.
I have used NutriBullet and am not using the Ninja, I like to have the pulp of the fruit or vegetables with my drink. Thanks for all the great info! I don't see "desserts" on the diabetes list and would rather not use the calorie packs; can you tell me what makes up a mid-afternoon meal? Yes, you can do the same thing as the mid-morning snack. I just provide a dessert option for those who enjoy their sweets to show that you can still eat them in moderation and lose weight.
I don't eat dairy other than yogurt which I'm including in my meal paln; is there a dairy substitute when it calls for 1 dairy? The only option that comes to mind right now is soy yogurt. I drink almond milk as well Sometimes it is better. I am lactose intolerant, so always look for dairy that is lactose free. This is easier to do with cheese, especially appreciate the cheeses made by Cabot, almost all if not all are marked lactose free.
Kraft shredded Mozzarella is also lactose free. I followed the diet with some protein as suggested. It is really like magic! Give a try on this, this diet plan clearly works. Is this good for someone who wants to lose more than pounds? I would like to try this, but it seems like I would be eating more calories. I will try this when my nutrisystem ends though. Depending upon your age and how much you have to lose, it may actually be beneficial to start out eating what seems like more, I would try the suggested amounts, and depending upon how things go for a week, adjust accordingly.
You can come back here and let me know how it goes and I can see if I can help you. So many things affect our weight loss, exercise, age, etc. How to Make Pumpkin Spiced Tea. Unless otherwise noted, images were received from Wholefood Farmacy as part of an email educational series.