CALORIE COUNTER AND SUBSTITUES

SALADS

FOR THISCALORIESSUBSTITUTE CALORIESCAL SAVED
Chef salad with oil dressing, 1 tbsp.180Chef salad with dietetic dressing, 1 tbsp.40140
Chef salad with mayonnaise, 1 tbsp.125Chef salad with dietetic dressing, 1 tbsp.4085
Chef salad with Roquefort, blue, Russian, French, 1 tbsp.105Chef salad with dietetic dressing, 1 tbsp.4065

SANDWICHES

FOR THISCALORIESSUBSTITUTE CALORIESCAL SAVED
Club sandwich375Bacon & Tomato (open)200175
Peanut butter & Jelly275Egg salad (open)165110
Turkey with Gravy, 3 tbsp.520Hamburger, lean (open)200320

SNACKS

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Fudge, 1 oz.115Vanilla wafers (dietetic), 25065
Peanuts (salted), 1 oz.170Apple, 110070
Peanuts (roasted), 1 cup1375Grapes, 1 cup651310
Potato chips, 10 med.115Pretzels, 10 sm. Sticks3580
Chocolate, 1 oz. bar145Toasted marshmallows, 37570

VEGETABLES

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Baked beans, 1 cup320Green beans, 1 cup30290
Lima beans, 1 cup160Asparagus, 1 cup30130
Corn (canned), 1 cup185Cauliflower, 1 cup30155
Peas (canned), 1 cup145Peas (fresh), 1 cup11530
Winter squash, 1 cup75Summer squash, 1 cup3045
Succotash, 1 cup260Spinach, 1 cup40220

 

MEATS

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Loin roast, 3 oz.290Pot roast, 3 oz.160130
Rump roast, 3 oz.290Rib roast, 3 oz.20090
Swiss steak, 3 ½ oz.300Liver (fried), 2 ½ oz.21090
Hamburger (broiled) 3 oz.240Hamburger, lean, 3 oz.14595
Porterhouse steak, 3 oz.250Club steak, 3 oz.16090
Rib lamp chop (med), 3 oz.300Lamb leg roast (lean), 3 oz.160140
Pork chop (med), 3 oz.340Veal chop (med), 3 oz.185155
Pork roast, 3 oz.310Veal roast, 3 oz.23080
Pork sausage, 3 oz.405Ham (boiled, lean), 3 oz.200205

FISH AND FOWL

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Tuna (canned), 3 oz.165Crabmeat (canned), 3 oz.8085
Oysters (fried), 6400Oysters (shell w/sauce), 6100300
Ocean perch (fried), 4 oz.260Bass, 4 oz.105155
Fish sticks, 4 oz. or 5 sticks200Swordfish (broiled), 3 oz.14060
Lobster meat, 4 oz. with 2 tbsps. Butter300Lobster meat, 4 oz. with lemon95205
Duck (roasted), 3 oz.310Chicken (roasted), 3 oz.160150

BEVERAGES

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Milk (whole), 8
oz.
165Milk (buttermilk, skm), 8 oz.8085
Prune juice, 8
oz.
170Tomato juice, 8 oz.50120
Soft drinks, 8
oz.
105Diet soft drinks, 8 oz.1104
Coffee (cream & 2 tsp. sugar)110Coffee (black/sweetener)0110
Cocoa (all milk), 8 oz.235Cocoa (milk & water), 8 oz.14095
Chocolate
milkshake, 8 oz.
500Lemonade (sweetend) 8 oz.100400
Beer (1 bottle), 1oz.175Liquor (1 oz.) with soda or water, 8 oz.12055

POTATOES

FOR THIS
CALORI
SUBSTITUECALORIESCAL SAVED
Fried, 1 cup480Baked (2 ½” diam.)100380
Mashed, 1 cup245Boiled (2 ½” diam.)100145

PIE

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Apple, 1 pc. (1/7 of 9” pie)345Tangerine, 140305
Blueberry, 1 pc.290Blueberries, ½ cup45245
Cherry, 1 pc.355Cherries (whole), ½ cup40315
Lemon meringue, 1 pc.305Lemon gelatin, ½ cup70235
Peach, 1 pc.280Peach (whole), 1 pc.35245

DESSERT

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Angel food cake, 2” piece110Cantaloupe melon, ½4070
Cheese cake, 2” piece200Watermelon, ½” slice60140
Chocolate cake with icing425Sponge cake, 2” piece120305
Fruit cake, 1 oz. piece115Grapes, 1 cup6550
Pound cake, 1 oz. piece140Plums, 25090
Cupcake, white icing, 1230Plain cupcake, 1115115
Cookies (3” diam.), 1120Vanilla wafer (dietetic), 12595
Ice cream, 4 oz.150Yogurt (flavored), 4 oz.6090

BREAKFAST

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Rice flakes, 1 cup110Puffed rice, 1 cup5060
Eggs (scrambled), 2220Eggs (boiled, poached), 216060
Butter on toast170Apple butter on toast9080
Cheese (blue, cheddar, cream, & swiss)105Cheese (cottage, un-creamed)2580

The best Shredded Hash Brown with Egg

The best Shredded Hash Brown with Egg I thought I have ever tasted was from IHOP, well that have changed. I now have the best shredded hash brown I ever tasted, and thanks to the inspiration from ihop.

https://nursekitchen.com/2019/03/27/shredded-hash-brown/
INGREDIENTS:
  • 4 medium potatoes
  • 2 tablespoons butter
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 cup cheddar cheese
  • 7 raw eggs
  • 1 whole avocado
  1. Wash and peel the potatoes
  2. Grate the potatoes
  3. with a plane cloth, squeeze out the water and set aside
  4. Place a pan on low heat and add butter
  5. when hot, add grated potatoes and fry for about 7 minutes
  6. add salt and pepper
  7. add cheese, wait for 1 minutes and flip the other side
  8. add beaten 7 raw eggs, cover, and let it simmer for 6-10 minutes
  9. flip opposite sides frequently to ensure even doneness
  10. garnish with avocado
  11. Server!

Check out our sizzling zucchini egg scamp

and also Homemade fish spaghetti

 

Sugar Free Strawberry Banana Ice Cream

20191203_063931.jpg

Sugar Free Strawberry Banana Ice Cream might sound super boring or yucky depending on how much of a sugar loving person you are, but it actually taste divine. This recipe below is a sugar free, low calorie, low fat ice cream you can make with your kids for a family time together or as a normal healthy desert alternative. It is surprisingly delicious and naturally sweet without artificially processed sugar. Anytime your kids, husband, or wife ask for ice cream please hand them a bowl with fruits and tell them to make their own and save you some money.

INGREDIENTS:

  • Strawberry
  • Banana
  • Milk
  • Note: (quantity for all ingredients varies)

DIRECTIONS:

  1. Freeze the strawberry and banana for at least 3 hours
  2. Combine strawberry and banana in a blender or food processor and blend for about 5 minutes
  3. Add milk (depending on the quantity), you can use low fat or almond milk.
  4. Continue to blend until creamy smooth
  5. You can add topping or serve right away as it is.

You may find these articles helpful homemade fruit ice cream

or Strawberry Zucchini Smoothie

Low Carb Quick Omelette Cups for a Busy Lifestyle

https://nursekitchen.com/2019/03/24/low-carb-omelette-cups/

INGREDIENTS:

  • 6 raw eggs
  • 1/2 teaspoon black pepper
  • a pinch of salt
  • 1/2 teaspoon Maggi (bouillon)
  • 1 cup diced red onion
  • 1 cup diced green bell pepper
  • 1 cup diced yellow bell pepper
  • 1 cup diced tomatoes
  • 1 teaspoon olive oil (to grease the baking pan)

DIRECTIONS:

  1. Break all eggs in a large bowl (to leave room for mixing)
  2. Add salt, pepper, Maggi, and mix thoroughly
  3. Pour the mixture in a greased cupcake baking pan (do not fill to the top to allow space for other ingredients)
  4. Add onion, bell peppers, and tomatoes
  5. Bake for 15 minutes of 350 degrees
  6. Allow to cool, serve, and enjoy!.

light weight veggie omelette

easy quick easy beef stir fry

How to make the Best Nigerian Meat pie

How to make Nigerian Meat Pie

Nigerian Meat Pie is a very popular snack that is very easy, yet tricky to make. Guests never turn down meat pie offer, so if you know how to make it, you are a star of the people. I have broken down the steps the easiest way I could below, and you can refer back to the video or message me with any question or concern. Don’t forget to subscribe to our blog as well. Thank you for stopping by and hope to see you again soon.

Meat Pie INGREIDENTS:

Pie Fillings;

  • 2 tbsp.. butter
  • 2 lbs. beef
  • half cup diced red onion
  • half cup diced carrots
  • 1 medium potato (diced)
  • 1 tbsp. Maggi (bouillon)
  • half cup water
  • 1 tbsp. flour
  • salt and pepper to taste

Dough ingredients;

  • 4 cups all-purpose flour
  • 1 1/2 tsps. baking powder
  • a pinch of salt
  • 1 cup butter
  • 3 raw eggs
  • 1/2 cup milk
  • 1 egg white

DIRECTION:

Pie Filling directions;

  1. pour butter in a hot pan
  2. add the meat and let it simmer for 10 minutes
  3. add salt and pepper and stir
  4. add onion and carrot, stir, and add potato
  5. add Maggi (bouillon), stir for 2 minutes and add water
  6. cover and cook for about 25 minutes
  7. add 1 tbsp. flour and stir until it thickens, then set aside.

Dough making directions;

  1. Add all the dough ingredients together in a mixer and knead for 15 minutes
  2. Transfer the dough to a kneading or hard surface and knead for additional 10 minutes
  3. Cut the dough into desired sizes
  4. Use a roller to flatten each dough and set aside

Meat Pie Making directions;

  1. Lay a flat dough on a flat surface, add meat pie fillings, and fold in halves
  2. Arrange dough in a greased baking pain
  3. wash the top of each dough with egg white (it gives the meat pie a golden brown look)
  4. Bake on low heat (about 350 degrees) for 25-30 minutes
  5. You can check for doneness by cutting the meat pie in the middle to visualized the inside.
  6. Your Nigerian meat pie is ready for your taste bud at this point, ENJOY!.

js fruit pie delightful bite

light weight veggie omelette

The Best Stuffed Peppers on the go

INGREDIENTS;

  • 2 bell peppers – any color
  • 4 Organic eggs. https://www.sprouts.com/ have the best organic eggs I’ve ever tasted.
  • 1 medium avocado
  • Half cup freshly sliced parsley
  • Freshly ground black pepper
  • 2 tablespoons olive
  • Salt and pepper to taste (black pepper used here)

DIRECTIONS;

  1. Cut the top and bottom of bell peppers, remove the stems, scoop out the seeds and membranes and discard. Cut each bell pepper in halves or into  three places (mine was 5 total from 2 bell peppers) and set aside.
  2. Heat 2 tablespoons of olive oil in a skillet over medium heat. Arrange the bell peppers on the heated skillet.
  3. Break 1 egg inside each bell pepper (5 total), add salt, and pepper on each bell pepper and let it cook for about 5 minutes.
  4. Flip each bell pepper upside down (to cook the top of the eggs if you hate over easy eggs) and cook for another 10 minutes.
  5. garnish with freshly sliced parsley and avocado and as shown on the pictures and enjoy!. 

P.S; this Breakfast Stuffed Peppers is the best and super light breakfast recipe you’ll ever eat, and it is super low in carb which makes it a keto compliant food as well.