Recipe Xchange - meal planning with NutriSystem foods and recipes similar to NutriSystem meals

4 4-ounce boneless, skinless chicken breasts
I Can't Believe It's Not Butter spray
1 teaspoon paprika
1 teaspoon granulated garlic
fat-free cooking spray

Sauce

1/2 cup mandarin orange sections
1/4 cup orange juice concentrate
3 Tablespoons orange marmalade
1/4 teaspoon ground cinnamon
1/2 teaspoon Splenda

Directions
Coat flattened chicken breast with butter, paprika, and garlic. Coat a nonstick skillet with cooking spray and heat over medium heat until hot. Add chicken and cook until lightly brown on one side. Flip chicken, reduce heat and continue to cook chicken until flesh is no longer pink.

While chicken is cooking, combine all sauce ingredients in a small bowl.

When chicken is done, remove from skillet and cover to keep warm. In same skillet, place orange mixture and cook on medium heat for about 2 to 3 minutes until heated. Place chicken on serving platter, spoon orange mixture on chicken and serve.

Serving size is 1 4-ounce chicken breast with 2 tablespoons of orange mixture = 155 calories

See some photos taken at Tennessee Fitness Spa!

Crab Tortillas or Crab Quesadillas

Submitted By: Debra Toma

Easy, fast, and delicious!

Ingredients

1 whole wheat tortilla (170 calories) or 2 low carb tortillas (70 calories each)
1 package Sunkist crab in a pouch, drained
1/4 shredded mozzarella cheese w/ part skim milk
seasoning

Directions
Preheat oven to 400 degrees. Divide crab between 2 tortillas or the 1 whole wheat. Season, then top with shredded cheese. Bake until golden at the edges. This won't take too long. Set timer for 5 minutes, check, then bake another minute or two as needed.

To make quesadillas, just press your 2 tortillas together or fold over the single one. This can also be done on the grill.

As is, this is a perfect lunch entree with your extra protein (cheese) already included. You can add more veggies if you like: onion, mushroom, peppers, or even some baby shrimp. If you add much more, though, use it for a dinner. Without the cheese, this entree is 200 calories or less. For a dinner, it can be 300 or less.

Skillet Ground Beef and Corn (Makes 4-5 Servings)

Submitted By: Debra Toma

Ingredients

4 oz. uncooked no yolk or whole wheat egg noodles
1 pound extra lean ground beef (96% FF)
1 cup frozen corn
1 cup water
3/4 cup picante sauce
1 Tablespoon chili powder
salt

Directions
Cook noodles according to package directions. Meanwhile, cook beef until no longer pink; add corn, picante sauce, water, chili powder, and salt to taste. Simmer, uncovered, 10 minutes or until most of the liquid is absorbed. Remove from heat and serve over hot noodles.

This makes a great NS dinner entree. Add your veggies, fat, and salad.

Zucchini Quiche - My Way (Makes 6 Servings)

Submitted By: Deesheart

Ingredients

2 cups Zucchini, chopped
2 medium Tomatoes, chopped
1 medium Onion, chopped
Salt
Ground Pepper to taste
1 cup FF Mozzarella, shredded
2/3 cup Bisquick (reduced fat)
1/4 cup FF Milk
4 Egg Whites

Directions
Preheat oven to 400 degrees. Spray a 9" pie plate with cooking spray. Saute garlic and onions until onion is translucent. Add Zucchini, tomatoes, salt and pepper. Saute until Zucchini are soft. Turn up heat until ALL liquid is GONE. (this step is important!!) Set aside. (The saute can be made ahead of time. Just make sure you drain any of the juices.) In a large bowl, beat eggs whites, then add milk, cheese and bisquick. Stir to combine. Now add the Zucchini mixture and stir well. Pour into pie plate. Cook for about 30 minutes or until a knife comes out clean when inserted into the center. Enjoy!!!!!

Calories: 118 Fat: <1g Cholestrol: 3mg Sodium: 450mg Carbs: 17g Fiber: 1.5g Protein: 11g (Does not include Cholestrol or sodium for the egg whites. If you have this info for 1 egg, don't forget to times it by 4; then divide it by 6, before you add it onto the nutritional info above)

Fish Tacos

Submitted By: Christine B. [visit her profile]

Ingredients

2 low fat, low carb, whole wheat tortillas (60 cal each)
5 oz. Tilapia (130 cal)
1/4 can Rotel tomatoes (10 cal)
1/8 cup low-fat shredded Mexican cheese (40 cal)
lettuce
taco sauce
olive oil Pam
salt
pepper

Directions
Partially defrost the tilapia in the microwave, then toss it into a non-stick pan. Spray the fish and the pan with olive oil Pam and salt and pepper to taste. Gently sautee the fish until it is lightly browned, then pour the Rotel tomatoes over the fish and finish cooking it.

Divide the fish between the two tortillas, heavy on the lettuce and light on the cheese, making two fish tacos. Top with taco sauce.

Low Sodium Chili Stew (Makes 8 servings)
Submitted By: Vern

Ingredients

2 cups dried pinto beans
3/4 lb extra lean ground beef
16 cloves garlic (1 large bulb)
18 oz tomato paste (no salt added)
1 large tomato
1 large green bell pepper
1 large red/orange bell pepper
1 large purple onion
1 Tbsp ground cumin seed
1 Tbsp ground coriander seed
3 Tbsp ground cayenne pepper
1 Tbps ground paprika

Directions
Soak dried beans in room temperature water for 12 hours. (Alternately put beans in water, bring water to a boil, then turn off heat and leave covered for 1 hour). Drain and wash beans. Crush all 16 cloves of garlic and place in pan with ground beef. Brown beef & garlic. Dump finished contents onto absorbant surface (paper towel covered plate) and tap dry. Dice the tomato, peppers, & onion. Add all ingredients to a large pot, then add water to cover contents by about 1/2 inch. Bring to boil then reduce heat to lowest setting and cover. Let simmer/reduce for approximately 1 hour stirring every 15 minutes. Note: Fresh ingredients can be used in place of spices. I developed this without fresh ingredients being available. I ladle the finished product into eight 2-cup size microwavable containers and freeze any I am not eating immediately.

Makes 8 servings. Each serving is 250 Calories, 73 from fat, 8g fat, 3g Sat fat, 35mg Chol, 94mg Sodium, 1,109 mg Potassium, 30g Carb, 8g Fiber, 18g Protein

Spinach Turkey Burgers (makes 4 servings)

Submitted By: Gina "anchoviehair" [visit her profile]

My spinach burgers came from me wanting to find a more creative way to include my veggies in with something I love...burgers! Also the spinach soaks up the flavor and keeps the burgers moist.

Ingredients

1 pound lean ground turkey and mix in bowl with small handful of diced onion
1 teaspoon minced garlic
1 teaspoon olive oil for moistness (optional)
No Salt brand and
black pepper to season
1 tablespoon liquid smoke
1 tablespoon Worchestershire sauce
1/2 can drained spinach...squeeze till dry and season with NO Salt brand and pepper before mixing in bowl

Directions
Form into burger patties and grill indoors or outdoors. Will make 4 nice size burgers,
1 serving = 1 spinach burger

Each burger is approximately 80 calories without any bread or toppings

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