Wilfie's Wonders

Wilfie's Wonders
(Recipe Collection)

33 Recipes Created by KOINONIA

Feel good about yourself. Go where you want to go. Do what you want to do. Be what you want to be... LIVE!!... Always taking care of your mind, body and soul.
As you can see from photo I'm happy with myself! Pity it's now 30 years old.

Recipes in this Collection

Chicken Curry
Very Good 4.0/5
(56 ratings)
Chicken Curry

Cookbook creator says: Add coconut milk for creamier taste.Submitted by TRISHA26

Carbs: 13.5g | Fat: 11.5g | Fiber: 2.7g | Protein: 27.9g | Calories: 267.3
Baked Egg Cups
Very Good 4.5/5
(404 ratings)
Baked Egg Cups

These adorable single-serving ham cups turn any breakfast into a special occasion. Feel free to jazz these up with your preferred seasonings.Submitted by NANALINDA5355

Carbs: 0.9g | Fat: 6.9g | Fiber: 0g | Protein: 14.1g | Calories: 125.6
Mini Cheesecakes
Very Good 4.5/5
(795 ratings)
Mini Cheesecakes

Who can resist thick, creamy decadent cheesecake? Try this low-fat version in the single serving size.

Carbs: 14.4g | Fat: 4.4g | Fiber: 0.1g | Protein: 6g | Calories: 120.6
Chicken Satay with Vegetables
Very Good 4.2/5
(162 ratings)
Chicken Satay with Vegetables

Chef Meg lowered the fat and calories in this member-submitted recipe, which contains two servings of cooked vegetables per portion! Submitted by CHEF_MEG

Carbs: 13.3g | Fat: 11.1g | Fiber: 3.7g | Protein: 22.5g | Calories: 237.7
Hearty Beef & Vegetable Stew
Very Good 4.3/5
(188 ratings)
Hearty Beef & Vegetable Stew

Cookbook creator says: Add Marmite to spice up.

Carbs: 20.6g | Fat: 13.9g | Fiber: 5.7g | Protein: 43.7g | Calories: 384.7
Stuffed Aubergine
Incredible! 5.0/5
(2 ratings)
Stuffed Aubergine

Stuffed Eggplant, for my friends the other side of the pond.Submitted by BLACK_VAN_DYKE

Carbs: 31.4g | Fat: 7.4g | Fiber: 8.7g | Protein: 5g | Calories: 195.6
Oven Roasted Sweet Potatoes
Very Good 4.3/5
(156 ratings)
Oven Roasted Sweet Potatoes

Submitted by COBANION

Carbs: 15.9g | Fat: 4.1g | Fiber: 2g | Protein: 1.1g | Calories: 103.7
Pumpkin Soup
Very Good 4.7/5
(9 ratings)
Pumpkin Soup

Easy and very thick!Submitted by SHARONGD

Carbs: 30.8g | Fat: 0.9g | Fiber: 8.8g | Protein: 9.5g | Calories: 162.5
Southwest Chicken Stew
Very Good 4.3/5
(204 ratings)
Southwest Chicken Stew

A recipe that is full of great taste and loaded with potassium.Submitted by CHATTYCATHY2

Carbs: 55.3g | Fat: 4.2g | Fiber: 13.3g | Protein: 32.1g | Calories: 370.2
No-Bake Layered Pumpkin Pie
Very Good 4.2/5
(50 ratings)
No-Bake Layered Pumpkin Pie

This recipe is a lighter twist on a fall favorite.Submitted by RCWILKINSON

Carbs: 16.7g | Fat: 2.2g | Fiber: 1.7g | Protein: 4.2g | Calories: 195.9
Beef and Noodles
Very Good 4.0/5
(120 ratings)
Beef and Noodles

Something so simple and tastes great!Submitted by ABC_123

Carbs: 29.7g | Fat: 7.1g | Fiber: 1.3g | Protein: 26g | Calories: 292.1
Steak Diane
Very Good 4.3/5
(41 ratings)
Steak Diane

This recipe will impress your family and guests with very little effort. For an easy side of roasted potatoes, start with precut potato wedges from the refrigerated section of the grocery store.

Carbs: 4.5g | Fat: 21.7g | Fiber: 0.1g | Protein: 22.5g | Calories: 328.7
Tex Mex Calzones
Very Good 4.3/5
(288 ratings)
Tex Mex Calzones

An Italian favorite gets a below the border twist. Chef Meg made just a few tweaks before giving this one her seal of approval! She adds the spices early in cooking to help boost flavor and added a full pound of turkey for a more filling meal. Submitted by CHEF_MEG

Carbs: 29.2g | Fat: 14.1g | Fiber: 3.2g | Protein: 47.7g | Calories: 413.7
Pork & Turkey Cabbage Rolls
Good 3.8/5
(82 ratings)
Pork & Turkey Cabbage Rolls

Filling and not too high in Calories!Submitted by ARDELIA82

Carbs: 28.4g | Fat: 18g | Fiber: 1.4g | Protein: 23.1g | Calories: 291.4
Rich and dreamy spaghetti bolognase
(no ratings)
Rich and dreamy spaghetti bolognase

Possibly the most delicious spag bol EVER!Submitted by BUTTERFLY~KYM

Carbs: 25.1g | Fat: 22g | Fiber: 3.3g | Protein: 22.9g | Calories: 421.8
Sweet Potato Wedges with Rosemary
Very Good 4.4/5
(70 ratings)
Sweet Potato Wedges with Rosemary

Not your basic yams.

Carbs: 36.7g | Fat: 0.9g | Fiber: 4.5g | Protein: 2.6g | Calories: 162.5
Easy & Cheap Corned Beef Hash
Incredible! 5.0/5
(4 ratings)
Easy & Cheap Corned Beef Hash

This is a simple recipe for corned beef hash. Since you use the canned corned beef, it's a very inexpensive, quick meal to throw together.Submitted by BPF8199

Carbs: 30.3g | Fat: 16.5g | Fiber: 3.7g | Protein: 26.9g | Calories: 368.4
Breakfast Casserole
Very Good 4.3/5
(258 ratings)
Breakfast Casserole

Cookbook creator says: As a house husband / full time carer, had problems adjusting amounts for two people, as it was so tasty, I found I was eating too much!

Carbs: 21.2g | Fat: 12.4g | Fiber: 2g | Protein: 27.7g | Calories: 308.3
Egg & Sausage Breakfast Muffin Sandwich
Very Good 4.2/5
(49 ratings)
Egg & Sausage Breakfast Muffin Sandwich

Cookbook creator says: I wanted to eat 2 or 3. Fabulous!Submitted by 2BFREE2LIVE

Carbs: 27g | Fat: 4g | Fiber: 8g | Protein: 29g | Calories: 220
Chicken Korma
Very Good 4.5/5
(30 ratings)
Chicken Korma

Wonderful family or company dishSubmitted by RESULTSRADIO

Carbs: 15.5g | Fat: 6.2g | Fiber: 2.1g | Protein: 19.4g | Calories: 192.9
Next Page › Last Page »
Send this recipe collection to a friend - http://recipes.sparkpeople.com/cookbooks.asp?cookbook=119575