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KONA GIRL'S COOKBOOK

(95 Recipes) Created by KONAGIRL50

Recipes in this Collection

Vegetarian Black Bean Cakes with Orange-Basil Salsa
Very Good 4.3/5
(166 ratings)

These bean cakes are yummy and great for you. Served with the salsa, it makes a very colorful and festive presentation. I serve these with a lite side salad. Plenty of protein and fiber. Even my meat loving hubby loves this meal.

Submitted by BCJL13

Carbs: 48.3g | Fat: 6.1g | Fiber: 13.6g | Protein: 14.2g | Calories: 294.2
Lightened-Up Apple Crisp
Very Good 4.3/5
(635 ratings)

Cookbook creator says: USE SPLENDA INSTEAD OF SUGAR

Submitted by JLCROMP

Carbs: 25.2g | Fat: 3.5g | Fiber: 2.5g | Protein: 1.5g | Calories: 127.4
World's Best Spinach and Artichoke Dip
Very Good 4.5/5
(248 ratings)

Cookbook creator says: can do in crock pot for 1 hr on high or 2 hrs on low
add water chestnuts
use canned artichokes

Submitted by STEPFANIER

Carbs: 3.8g | Fat: 4.6g | Fiber: 0.9g | Protein: 3g | Calories: 73.9
Chocolate Cinnamon Bread Pudding
Very Good 4.2/5
(157 ratings)

When the craving for chocolate hits, try this Chocolate-Cinnamon Bread Pudding. The warm melted chocolate makes it a definite comfort food, while the whole wheat bread and evaporated skim milk adds to its nutritional punch.

Carbs: 92.7g | Fat: 5.3g | Fiber: 3.8g | Protein: 15g | Calories: 426.3
Mediterranean Baked Fish
Very Good 4.1/5
(238 ratings)

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

Carbs: 17.3g | Fat: 4.4g | Fiber: 2.5g | Protein: 29.4g | Calories: 225.5
Very Good 4.6/5
(21 ratings)

Baked Eggplant, Tomatoes and Feta

Submitted by ESKIMOKISSES1

Carbs: 15.7g | Fat: 8.7g | Fiber: 4.4g | Protein: 7.7g | Calories: 161.8
Veggie Kebabs
Very Good 4.4/5
(161 ratings)

A tasty way to get your veggies during BBQ season

Submitted by EMMAPALE

Carbs: 6.8g | Fat: 5.3g | Fiber: 1.6g | Protein: 1.4g | Calories: 77.7
Slow Cooker Marinara Chicken and Vegetables
Very Good 4.2/5
(368 ratings)

Cookbook creator says: add s&p & more veggies. serve over spaghetti squash.

Submitted by CHEF_MEG

Carbs: 7.9g | Fat: 3.7g | Fiber: 1.8g | Protein: 26.8g | Calories: 176.8
No Bake Graham Cracker Cheesycake
Very Good 4.6/5
(472 ratings)

Cookbook creator says: Make indiv servings by putting liners in muffin tin and putting LF vanilla wafer in bottom. Add pudding. Try SF white choc or lemon puddings. Top w/ any fresh fruit. Too small a serving.

Submitted by HOCKIMAMA

Carbs: 16.2g | Fat: 0.3g | Fiber: 0.4g | Protein: 2.8g | Calories: 80.1
Bavarian Beef
Very Good 4.2/5
(263 ratings)

Cookbook creator says: LIKE SAURBRATEN. ADD CARROTS & POTATOES.

Carbs: 12.1g | Fat: 10.1g | Fiber: 2.3g | Protein: 29.1g | Calories: 256.1
White Beans, Spinach and Tomatoes over Linguine
Very Good 4.3/5
(482 ratings)

Cookbook creator says: TRY W/ FRESH TOMATOES INSTEAD OF CANNED. ADD ONION, MUSHROOM

Submitted by TWINMOM143

Carbs: 52.7g | Fat: 5.1g | Fiber: 10.2g | Protein: 13.7g | Calories: 284.5
Whole Wheat Waffles
Very Good 4.3/5
(311 ratings)

Cookbook creator says: FREEZES WELL

Submitted by JOGANRAY

Carbs: 38.8g | Fat: 2.9g | Fiber: 5.4g | Protein: 11.1g | Calories: 216.3
Coach Nicole's Mini Vegetable Frittatas
Very Good 4.4/5
(327 ratings)

Cookbook creator says: OPT: SAUTEED ONION, MUSHROOM, GREEN PEPPER, SPINACH, HAM, CHIVES
MAY USED CANNED, DRAINED DICED TOMATOES OR LOW FAT CHEDDAR INSTEAD OF GOAT CHEESE

Submitted by COACH_NICOLE

Carbs: 3.9g | Fat: 4g | Fiber: 1.4g | Protein: 5.3g | Calories: 71.3
Slow Cooker Provencal Chicken and Beans
Very Good 4.0/5
(281 ratings)

This is a great recipe to use as a basis for plenty of meals!

Submitted by CHEF_MEG

Carbs: 19.8g | Fat: 3.2g | Fiber: 4.9g | Protein: 29.7g | Calories: 225.4
Very Good 4.2/5
(6 ratings)

Slow cooker meals are incredibly versatile. Here, we've take a serving of Chef Meg's Slow Cooker Provencal Chicken and Beans to create a quick meal for the family. Pair this with a green salad and you'll have a fast and tasty lunch or a movie or game night snack.
TIP: Use baked chips to cut calories!

Carbs: 20.6g | Fat: 9.1g | Fiber: 4.8g | Protein: 20.2g | Calories: 242.7
Good 3.9/5
(67 ratings)

Submitted by KHILKEY

Carbs: 38.2g | Fat: 8.8g | Fiber: 6.2g | Protein: 18.2g | Calories: 305.9
Roasted Root Vegetables
Very Good 4.4/5
(191 ratings)

This recipe sings of the fall and early winter harvest.



Submitted by CHEF_MEG

Carbs: 15.8g | Fat: 1.9g | Fiber: 3.2g | Protein: 1.4g | Calories: 82.1
Very Good 4.5/5
(53 ratings)

Carbs: 17.9g | Fat: 5.8g | Fiber: 5.8g | Protein: 12.1g | Calories: 158.5
Broccoli Woccoli
Very Good 4.0/5
(173 ratings)

Cookbook creator says: MAY USE BROCCOLI SLAW MIX OR PCS OF BROCCOLI & CAUL.

Submitted by PBERGER3

Carbs: 6.2g | Fat: 2.6g | Fiber: 0.9g | Protein: 2.3g | Calories: 60
15 Minute Chili
Very Good 4.1/5
(883 ratings)

Cookbook creator says: SIMMER LONGER OR COOK IN CROCK POT. ADD EXTRA VEGGIES--ONION, PEPPERS, CARROTS, ETC. MAY SERVE OVER RICE OR SPAGHETTI. SERVE W/ LF CHEDDAR & SOUR CREAM

Carbs: 32.3g | Fat: 13.3g | Fiber: 10.1g | Protein: 31.3g | Calories: 370.8
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