Heather's Cook Book
(Recipe Collection)

38 Recipes Created by PHATFREE28

Recipes in this Collection

Chicken & Asparagus Pasta
Very Good 4.1/5
(455 ratings)
Chicken & Asparagus Pasta

A quick and easy pasta dish perfect for any night of the week.Submitted by LILYANN2

Carbs: 25.4g | Fat: 7g | Fiber: 4.7g | Protein: 14.3g | Calories: 207.6
Crock Pot Salsa Chicken
Very Good 4.5/5
(67 ratings)
Crock Pot Salsa Chicken

Submitted by PRINCESSANNIE12

Carbs: 23.6g | Fat: 7.4g | Fiber: 1g | Protein: 30.7g | Calories: 285.7
Coconut Meringue Cookies
Very Good 4.5/5
(259 ratings)
Coconut Meringue Cookies

These are light, fluffy, and only about 50 calories each!Submitted by SKYSHOOTER44

Carbs: 8.4g | Fat: 1.8g | Fiber: 0.2g | Protein: 0.5g | Calories: 50.6
Fruit-Filled Chocolate Meringues
Very Good 4.2/5
(38 ratings)
Fruit-Filled Chocolate Meringues

Printed with permission from the American Institute for Cancer Research

Carbs: 22.1g | Fat: 0.4g | Fiber: 2.1g | Protein: 1.6g | Calories: 92.5
Lemon Bars
Good 3.9/5
(17 ratings)
Lemon Bars

Cookbook creator says: these were very tart but my friends loved them. I would omit the flavouring and maybe make a little more filling.Submitted by ADDILA

Carbs: 8.7g | Fat: 3.3g | Fiber: 0.7g | Protein: 1.9g | Calories: 66.9
LOW SODIUM  HOMEMADE Taco/ Fajita seasoning blend
Incredible! 5.0/5
(11 ratings)
LOW SODIUM HOMEMADE Taco/ Fajita seasoning blend

this is my own seasoning blend for making taco's or fajita's...I always have these spices naturally on hand.. and will NEVER go back to store bought.Submitted by LADYGWEN25

Carbs: 11.8g | Fat: 1.7g | Fiber: 4.7g | Protein: 2.4g | Calories: 58.6
Gradly's Mexi-Cali Chicken
Very Good 4.0/5
(2 ratings)
Gradly's Mexi-Cali Chicken

Tasty, fast, and delicious. Serve on top of brown rice for a good meal. Submitted by GRADLY

Carbs: 39.2g | Fat: 3.2g | Fiber: 10.2g | Protein: 25.8g | Calories: 275.2
Cornflake Chicken Parmesan
Incredible! 5.0/5
(7 ratings)
Cornflake Chicken Parmesan

A delicious twist on a favorite food!Submitted by LORICRON

Carbs: 29.1g | Fat: 13.4g | Fiber: 3g | Protein: 35.2g | Calories: 355.6
Bisquick Chicken Fingers w/out butter
Very Good 4.7/5
(3 ratings)
Bisquick Chicken Fingers w/out butter

Submitted by JARNYBABE

Carbs: 13.6g | Fat: 10.4g | Fiber: 0.7g | Protein: 38.2g | Calories: 261.4
Sesame Sweet Chicken
Very Good 4.5/5
(4 ratings)
Sesame Sweet Chicken

Submitted by COUNTCALORIE2

Carbs: 22.6g | Fat: 6.9g | Fiber: 0.9g | Protein: 28.5g | Calories: 268.1
Greek Nachos
Very Good 4.5/5
(2 ratings)
Greek Nachos

Melt cheese at 350 degrees and then add the toppingsSubmitted by MIBHALI

Carbs: 21.7g | Fat: 13.3g | Fiber: 1.2g | Protein: 9.8g | Calories: 240.5
This recipe has been marked private.
Dr Oz's Spicy Oat-Crusted Chicken with Salsa
Very Good 4.4/5
(5 ratings)
Dr Oz's Spicy Oat-Crusted Chicken with Salsa

This recipe was featured on Dr Oz. The only thing changed was that I used three tablespoons of margarine with canola oil instead of 2 tablespoons of margarine and 1 tablespoon of canola oil.Submitted by KASSIANDORA

Carbs: 28.6g | Fat: 9.4g | Fiber: 5.1g | Protein: 39.2g | Calories: 360.3
Chilled Strawberry Soup (LF version-adapted)
Incredible! 5.0/5
(1 rating)
Chilled Strawberry Soup (LF version-adapted)

Submitted by FRECKS96

Carbs: 12.3g | Fat: 1.7g | Fiber: 2.4g | Protein: 3.6g | Calories: 79.7
This recipe has been marked private.
Asian Chicken Salad
Very Good 4.3/5
(268 ratings)
Asian Chicken Salad

This healthy, hearty salad is packed full of fruit AND vegetables.

Carbs: 17.5g | Fat: 7.4g | Fiber: 4g | Protein: 10.7g | Calories: 169.5
Tropical Grilled Chicken
Very Good 4.5/5
(151 ratings)
Tropical Grilled Chicken

We love shredding this sweet and savory chicken to turn it into tacos, but it's also delicious as is with a side of grilled veggies.Submitted by CHEF_MEG

Carbs: 33.8g | Fat: 3.4g | Fiber: 3.5g | Protein: 27.5g | Calories: 264.8
No Bake Peanut Butter Chocolate Oatmeal Cookies
Very Good 4.4/5
(30 ratings)
No Bake Peanut Butter Chocolate Oatmeal Cookies

Submitted by GRUMPYGRAMS

Carbs: 9.7g | Fat: 2.4g | Fiber: 0.8g | Protein: 1.2g | Calories: 60.4
Broiled Tilapia Parmesan
Very Good 4.7/5
(1350 ratings)
Broiled Tilapia Parmesan

Delicious and quick, this dish is a great way to get more fish into your healthy meal plan! We think this baked tilapia recipe can't be beat!Submitted by RACHIELOO

Carbs: 1.2g | Fat: 10.5g | Fiber: 0g | Protein: 19.6g | Calories: 177.1
Italian Herb Seasoning
Very Good 4.4/5
(50 ratings)
Italian Herb Seasoning

Forget buying packets of seasonings. They're expensive and often full of salt. Save sodium and money by making this easy herb blend. Use it in sauces, soups, stews, on meats... anywhere you want to add Italian flavor without fat or sodium!Submitted by CHEF_MEG

Carbs: 0.7g | Fat: 0.1g | Fiber: 0.5g | Protein: 0.1g | Calories: 3.9
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