Joans cookbook
(Recipe Collection)

55 Recipes Created by JOHANKA

Recipes in this Collection

Asparagus Salad
Good 3.9/5
(32 ratings)
Asparagus Salad

This is a light salad that makes a great addition to an Italian dinner or perfect for lunch.Submitted by SHARONMAY2007

Carbs: 8.1g | Fat: 4.1g | Fiber: 1.8g | Protein: 5.1g | Calories: 87.5
Wonderful Stuffed Potatoes
Very Good 4.3/5
(269 ratings)
Wonderful Stuffed Potatoes

Baked potatoes stuffed with seasoned cottage cheese are a lavish low-fat, low-cholesterol, low-sodium treat.

Carbs: 60.4g | Fat: 1.4g | Fiber: 8.9g | Protein: 13.7g | Calories: 305.5
Grilled Lemon Chicken
Very Good 4.7/5
(3 ratings)
Grilled Lemon Chicken

This has been highly rated on other sites....hope you like it tooSubmitted by CHEFATHEART

Triple Mushroom Saute with Toasted Walnuts
Very Good 4.4/5
(37 ratings)
Triple Mushroom Saute with Toasted Walnuts

Portobello, shiitake and white mushrooms blend together in a melange that almost melts in your mouth.

Carbs: 9.3g | Fat: 3.8g | Fiber: 2g | Protein: 3.6g | Calories: 75.1
Spanish Rice & Beef
Very Good 4.1/5
(148 ratings)
Spanish Rice & Beef

Very TastySubmitted by KAIROSGRAMMY

Carbs: 38.9g | Fat: 13.4g | Fiber: 3g | Protein: 18.2g | Calories: 347.8
Apple and Pork Stir-fry with Ginger
Very Good 4.2/5
(166 ratings)
Apple and Pork Stir-fry with Ginger

This super simple supper is packed full of fruits and veggies.

Carbs: 41.2g | Fat: 8.5g | Fiber: 5.6g | Protein: 19.5g | Calories: 312.8
Bean, Corn & Avocado Salad
Very Good 4.6/5
(202 ratings)
Bean, Corn & Avocado Salad

This salad is always a hit at parties! Use as a fiber-rich dip, or eat it by itself.Submitted by CREATIVELIZA

Carbs: 27.1g | Fat: 6.6g | Fiber: 9g | Protein: 7.5g | Calories: 183.5
Peach Yogurt Fizz
Good 3.9/5
(30 ratings)
Peach Yogurt Fizz

Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

Carbs: 22.6g | Fat: 2.8g | Fiber: 2.4g | Protein: 6.4g | Calories: 146.8
Fresh Vegetable Stir-Fry
Very Good 4.1/5
(81 ratings)
Fresh Vegetable Stir-Fry

Serve with a side of brown rice and you've got a tasty meal.

Carbs: 21.3g | Fat: 3.7g | Fiber: 3.5g | Protein: 2.2g | Calories: 118.8
Vegetable Couscous
Good 3.8/5
(176 ratings)
Vegetable Couscous

Fluffy dish will tickle your taste buds.

Carbs: 40.3g | Fat: 4g | Fiber: 3.7g | Protein: 6.5g | Calories: 219.6
Spiced Cranberry Pears
Very Good 4.3/5
(69 ratings)
Spiced Cranberry Pears

Give canned pears gourmet appeal by gently simmering them with dried cranberries and spices. The result is so good people will think the recipe came from a celebrity chef.

Printed with permission from the American Institute for Cancer Research

Carbs: 47.6g | Fat: 0g | Fiber: 2.7g | Protein: 0.2g | Calories: 186.3
Low-Fat Cheddar Chowder
Very Good 4.4/5
(60 ratings)
Low-Fat Cheddar Chowder

This version only has 225 calories per serving!Submitted by EMMJAE

Carbs: 18.9g | Fat: 8.3g | Fiber: 1.2g | Protein: 17.9g | Calories: 222.2
Greek Tuna Pasta Salad
Good 3.7/5
(31 ratings)
Greek Tuna Pasta Salad

Great side or lunch entree; high in fiber, but not for those watching sodium!Submitted by REBYAC

Carbs: 33.2g | Fat: 5.2g | Fiber: 9.6g | Protein: 25.4g | Calories: 278.6
Chicken Noodle Soup
Very Good 4.2/5
(75 ratings)
Chicken Noodle Soup

Nothing beats a bowl of fresh, homemade chicken noodle soup.

Carbs: 15.8g | Fat: 2.9g | Fiber: 1g | Protein: 30.3g | Calories: 217.6
Bean and Macaroni Soup
Very Good 4.1/5
(105 ratings)
Bean and Macaroni Soup

This cholesterol-free tasty dish is virtually fat free and is prepared with only 1 tablespoon of oil for 16 servings.

Carbs: 26.8g | Fat: 2.1g | Fiber: 5.7g | Protein: 7g | Calories: 148.9
almond poppyseed bread
(no ratings)
almond poppyseed bread

Submitted by IMPRINCESSGOOFY

Carbs: 90.1g | Fat: 3.3g | Fiber: 1.5g | Protein: 7.1g | Calories: 416.5
Spiced Banana Orange Smoothie
Very Good 4.1/5
(37 ratings)
Spiced Banana Orange Smoothie

The ginger gives this smoothie a kick.

Carbs: 29.7g | Fat: 5.1g | Fiber: 6.9g | Protein: 8.3g | Calories: 181.5
Apple Coffee Cake
Very Good 4.3/5
(168 ratings)
Apple Coffee Cake

Apples and raisins provide the moistness, which means less oil can be used in this low saturated fat, low cholesterol, and low sodium coffee cake.

Carbs: 33.8g | Fat: 4.6g | Fiber: 1.9g | Protein: 2.8g | Calories: 182.3
Chicken and Vegetable Stir-Fry
Very Good 4.2/5
(160 ratings)
Chicken and Vegetable Stir-Fry

Chicken marinated in a ginger-soy-wine sauce tops this tasty vegetable dish.

Carbs: 11.9g | Fat: 7.4g | Fiber: 2.5g | Protein: 5.1g | Calories: 132.1
Spicy Black Beans and Polenta
Good 3.9/5
(22 ratings)
Spicy Black Beans and Polenta

Low on carbs, fat, and calories, and high on flavor, this quick and easy meal will fill you right up.Submitted by VANITYS_PRIZE

Carbs: 33.9g | Fat: 8.1g | Fiber: 7.3g | Protein: 7.3g | Calories: 218.9
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