Ken's Cookbook
(22 Recipes) Created by MRICHTER2004
Recipes in this Collection
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Creamy, spicy sauce that tastes great over brown rice. Serving size is 1 cup. Submitted by CHRISSIET01 Carbs: 12.2g | Fat: 14.1g | Fiber: 1.9g | Protein: 29g | Calories: 290.6
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Great low calorie way to make pork loin chops. The sauce is wonderful over rice. My family loves this. Submitted by MINDYYY Carbs: 6.5g | Fat: 13.8g | Fiber: 0.8g | Protein: 20.4g | Calories: 236.4
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This pasta packs a nutritional punch, and the brightly colored vegetables are quite a sight! Submitted by SP_STEPF Carbs: 46.5g | Fat: 16.6g | Fiber: 8.6g | Protein: 16.1g | Calories: 384.2
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A spicy twist to the same ol' shrimp. Submitted by MELAGGIE01 Carbs: 29.6g | Fat: 6.5g | Fiber: 2.7g | Protein: 18.3g | Calories: 238.4
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This is the easiest fish recipe you will ever make! It only involves three ingredients: fish, olive oil and salsa. Submitted by STRONGINTHECITY Carbs: 3g | Fat: 7.1g | Fiber: 0g | Protein: 50.2g | Calories: 293.1
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savory and perfect for two Submitted by VIEJITA3 Carbs: 68g | Fat: 34.3g | Fiber: 5.1g | Protein: 45.9g | Calories: 746.8
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You will require fresh trout or trout fillets, a pan that can tolerate high heat, and tin foil for this recipe. Submitted by AUTENTICA Carbs: 13.3g | Fat: 10.4g | Fiber: 1.4g | Protein: 27.6g | Calories: 258.1
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A warm and filling main dish without compromising heathy eating. I eat this at least once a week. Great on cold days. Submitted by KARENLESLIE Carbs: 62.4g | Fat: 6g | Fiber: 7.1g | Protein: 13.7g | Calories: 368.7
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Delicious and simple Submitted by WEEBIEVT Carbs: 19g | Fat: 8.1g | Fiber: 1.1g | Protein: 12.7g | Calories: 197.7
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Submitted by CMARIE99 Carbs: 49.2g | Fat: 13.3g | Fiber: 2.7g | Protein: 22.8g | Calories: 385
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Seafood Cioppino Submitted by BRAVESFAN1995 Carbs: 13.8g | Fat: 7.5g | Fiber: 2.3g | Protein: 39.9g | Calories: 340.7
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a quick and tasty Italian sauce to be served mixed with spaghetti Submitted by ELLEMIR Carbs: 6.4g | Fat: 8.1g | Fiber: 2g | Protein: 4.7g | Calories: 110.2
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Try this unusual but easy method for squid in a sweet and sour broth. Serve with garlic bread to sop up the juices. You can have this on the table in under 30 minutes if you use pre-cleaned calamari. Submitted by JO_JO_BA Carbs: 18.8g | Fat: 6.9g | Fiber: 2g | Protein: 37.4g | Calories: 291.1
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A great recipe we obtained from an Italian woman in Naples, Italy. Submitted by JVANDYKE Carbs: 49g | Fat: 25.7g | Fiber: 3.3g | Protein: 18.2g | Calories: 490.1
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If you like conch chowder, try this version using calamari. It is thick and hearty with robust seafood flavour and just enough spiciness to tickle the tongue. This recipe calls for both the squid tubes and tentacles, but if you don't care for the tentacles, simply use an equal amount of the body instead. This method adds the squid rings last so they remain tender with little cooking. Submitted by JO_JO_BA Carbs: 31.3g | Fat: 4.3g | Fiber: 5.2g | Protein: 34.9g | Calories: 305.8
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Quick and light for dinnertime! Submitted by TITANIA23 Carbs: 11g | Fat: 8.5g | Fiber: 2.2g | Protein: 14.1g | Calories: 170.4
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Easy and fast to prepare, so delicious to eat! Submitted by JANJAN45 Carbs: 26.7g | Fat: 9g | Fiber: 3.5g | Protein: 24.2g | Calories: 278.4
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Submitted by AMBERNINE Carbs: 4.6g | Fat: 4.4g | Fiber: 0.6g | Protein: 8.8g | Calories: 92.4
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This is from Eating for Life Cookbook Submitted by CATHIES Carbs: 14.7g | Fat: 6g | Fiber: 0.6g | Protein: 26.4g | Calories: 225.8
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This is really delicious and flavorful. Serve over brown rice, or quinoa for a healthy, easy meal. Submitted by HARDBOILEDBLOND Carbs: 9.2g | Fat: 10.7g | Fiber: 1.7g | Protein: 25.3g | Calories: 239.6
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From Healthy Cooking for Two(or just You) Submitted by MRMIA18 Carbs: 51.8g | Fat: 14g | Fiber: 5g | Protein: 14g | Calories: 376.5
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