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Tracy's Cookbook

Tracy's Cookbook

(5 Recipes) Created by TEEKEE04

Recipes in this Collection

Very Good 4.7/5
(3 ratings)

You want to cook once for the week, eat healthy, and have it taste great? Here is your wonder diet food. Every time we make this we loose weight.

Submitted by MSLONINA

Carbs: 18.8g | Fat: 3.8g | Fiber: 5.1g | Protein: 10.5g | Calories: 167.2
MY healthy Chicken Sour Cream Enchilada's
Very Good 4.6/5
(9 ratings)

Tastes great easy low in fat and calories LOW FAT LOW CAL GLUTEN FREE

Submitted by KIVALOVESRICKY

Carbs: 16.3g | Fat: 3.3g | Fiber: 2.1g | Protein: 14.2g | Calories: 150.1
Incredible! 5.0/5
(1 rating)

Quiche is infinitely adjustable to whatever you have on hand, even leftovers. Quantities are also pretty much governed by amounts available. Below is a version that can be made either with soy milk and soy cheese or non fat milk and low fat gouda. Add meats if you want.
I am indebted to SANDYLUVSSPARK for the idea of using Heart Healthy Bisquick in the mix instead of a carb and fat heavy crust, but I added Oat Bran to it as well.
Comparison soy vs dairy:
soy version has 274.4 calories, 21.1 g carbs, 14.7 g fat, 246.5 mg chol, and 15.5 g protein
dairy version has 319.8 calories, 20.2 g carbs, 14.4 g fat, 274.0 mg chol, and 24.9 g protein

Submitted by GRANNYNIGHTHAWK

Carbs: 21.3g | Fat: 14.8g | Fiber: 4.8g | Protein: 15.5g | Calories: 275.8
Very Good 4.2/5
(173 ratings)

Cookbook creator says: Yummy!! Even better he next day to take to work !!

Carbs: 47g | Fat: 2.3g | Fiber: 4.7g | Protein: 5.3g | Calories: 220.7
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