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Fowler Family Favorites

Fowler Family Favorites

Recipes from various sources that my family enjoys and makes often.

(22 Recipes) Created by HAFOWLER

Recipes in this Collection

(no ratings)

From WW Versatile Veg - SERVING PROVIDES: 2 Breads, 2 Fruit/Vegetables, 1 Protein/Milk, 1 Fat.

PER SERVING: 302 Calories, 6 g Total Fat, 3 g Saturated Fat, 12 mg Cholesterol, 515 mg Sodium, 50 g Total Carbohydrate, 9 g Dietary Fiber, 13 g Protein, 168 mg Calcium


Submitted by HAFOWLER

Carbs: 20.9g | Fat: 6g | Fiber: 4.2g | Protein: 7.2g | Calories: 155.9
(no ratings)

From You: On a Diet

Submitted by HAFOWLER

Carbs: 7.1g | Fat: 4.9g | Fiber: 2.9g | Protein: 3.2g | Calories: 79.4
Crustless Spinach, Onion and Feta Quiche
Very Good 4.5/5
(1025 ratings)

Technically this is a crustless quiche, but the addition of flour makes for a delicious crusty bottom and sides.

Submitted by JENNLOVE

Carbs: 13.7g | Fat: 4.6g | Fiber: 2.2g | Protein: 10.3g | Calories: 134.1
Very Good 4.5/5
(13 ratings)

Deep fried falafel not in your diet? Try it baked! Baked falafel is still crunchy on the outside and delicious on the inside!

Submitted by ESHRINER

Carbs: 10.9g | Fat: 3.5g | Fiber: 2.7g | Protein: 2.8g | Calories: 83.5
Sweet and Spicy Potato Oven Fries
Very Good 4.4/5
(345 ratings)

A great tasting and healthy alternative to fries.


Carbs: 18.1g | Fat: 0.6g | Fiber: 2g | Protein: 1.1g | Calories: 80.7
Very Good 4.6/5
(38 ratings)

Tasty Low fat/Low calorie version of the bar room favorite

Carbs: 6.7g | Fat: 1.6g | Fiber: 0.9g | Protein: 21.1g | Calories: 129.4
(no ratings)

En papillote refers to steaming in parchment paper or aluminum foil. It is a fast and healthy way to bake a complete meal. Choose fish that can be cut into fairly thick pieces such as turbot halibut, or haddock.

Submitted by HAFOWLER

Carbs: 5.2g | Fat: 3.1g | Fiber: 1.4g | Protein: 1.3g | Calories: 231.6
Baked Flounder With Parmesan Crumbs
(no ratings)

From A Really yummy dish, but can probably use some re-tooling to reduce the fat content.

Submitted by HAFOWLER

Carbs: 10.4g | Fat: 24.3g | Fiber: 0.6g | Protein: 40.3g | Calories: 427.5
Vegan Split Pea Soup
(no ratings)

This is perfect comfort food with a cooking time that offers a good excuse to relax with friends. To boot, itís filling, packed with protein, brimming with fiber, low in calories and fat, and freezes well.

Read more:

Submitted by HAFOWLER

Carbs: 62g | Fat: 0.2g | Fiber: 21.2g | Protein: 20.4g | Calories: 258.2
Martha's 'Lighter' Chicken Potpie
(no ratings)

A handful of tweaks turn this comfort food into a smarter choice: white-meat chicken (not dark), extra veggies, low-fat milk in the filling, and a lighter crust. Brushing the phyllo with just a small amount of oil instead of butter makes it just as tasty.

Submitted by HAFOWLER

Carbs: 43g | Fat: 18.3g | Fiber: 5.7g | Protein: 27.3g | Calories: 447.1
(no ratings)

Submitted by HAFOWLER

Carbs: 12.6g | Fat: 2.7g | Fiber: 3.3g | Protein: 2.2g | Calories: 76.1
(no ratings)

The secret of this simple Chinese dish is in the thin slicing of the chicken. When cutting the boned chicken breasts, be sure to slice on the diagonal, too, as directed in the recipe, to keep the chicken tender and delicate.

Cut the vegetables first, while the chicken is soaking up the delicious marinade; when spooning them into the skillet, leave any remaining oil right in the pan, where it will help flavor the stir-fried chicken. The other reason to cook the vegetables first, then the chicken: the cornstarch in the chicken's marinade tends to stick to the pan and would stick to the vegetables if the chicken was cooked first.

Last minute, literally: return the vegetables to the skillet, mix with the lightly browned chicken and heat it through -- it will take no more than 2 minutes, then dinner's ready!

(This comes from an unidentified magazine clipping, soaked in oil, that's been in my mother's recipe book for as long as I can remember. I have no idea of the origin, but it's one of our family favorites!)

Submitted by HAFOWLER

Carbs: 28.9g | Fat: 16.5g | Fiber: 4.8g | Protein: 34.2g | Calories: 381.8
Veggie Pizza on Whole-Wheat Crust with Feta and Mozzarella Cheeses
Very Good 4.3/5
(182 ratings)

A kickin' vegetarian pizza! It's extra good because it's made on a whole-wheat crust!

Submitted by CURVES_N_CURLS

Carbs: 19g | Fat: 7.6g | Fiber: 3.1g | Protein: 7.6g | Calories: 171.7
Kim's lowfat jalapeno poppers
Very Good 4.3/5
(58 ratings)

A tasty variation on the traditional popper. My hubby likes these for superbowl sunday. You can also vary the recipe by adding 2 -4 T fat free sharp cheddar shreds to the cream cheese mixture. Also you can use panko crumbs for a crispier coating. Make these at least once before serving to company, as it takes a knack to get them to come out nice looking.

Submitted by KEEYAHWE

Carbs: 5g | Fat: 0.4g | Fiber: 0.6g | Protein: 3.2g | Calories: 36.6
Crab Rangoon - Baked
Very Good 4.0/5
(3 ratings)

Modified from Kraft Foods Recipes... very good and lite!

Submitted by LADYSUNBEAM

Carbs: 6.3g | Fat: 1.3g | Fiber: 0.2g | Protein: 1.9g | Calories: 50.2
Very Good 4.5/5
(26 ratings)

A simple, nutritious recipe for home-made pizza dough... From SparkPerson 'JENNYNBOYS'!

Submitted by CURVES_N_CURLS

Carbs: 228g | Fat: 19.1g | Fiber: 30.3g | Protein: 40.4g | Calories: 1191.5
(no ratings)

This substantial soup can be the focal point of a satisfying meal. Just add a thick slice of Hannaford Inspirations bread and a crisp, green salad, and you have a simple supper made for hearty winter appetites.

From Hannaford Fresh Magazine January/February 2007

Submitted by HAFOWLER

Carbs: 70.3g | Fat: 4.6g | Fiber: 13.3g | Protein: 17.9g | Calories: 394.6
Very Good 4.3/5
(50 ratings)

Submitted by VARUNNER

Carbs: 4.9g | Fat: 10.3g | Fiber: 1.7g | Protein: 1.5g | Calories: 112.4
Very Good 4.4/5
(8 ratings)

Ground turkey keeps the calories low while broccoli and cheese provide a delicious "surprise!"


Carbs: 22.8g | Fat: 11.3g | Fiber: 2.7g | Protein: 24.5g | Calories: 281.6
Easy Light Eggplant Parmesan Cassarole
Very Good 4.3/5
(15 ratings)


Carbs: 18.3g | Fat: 3.3g | Fiber: 6.5g | Protein: 8g | Calories: 126.3
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