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KIST Likes To  Cook

KIST Likes To Cook

(43 Recipes) Created by FRANKKI1

Recipes in this Collection

(no ratings)

Vegetarian

Submitted by FRANKKI1

Carbs: 36.5g | Fat: 0.9g | Fiber: 9.4g | Protein: 15.8g | Calories: 212.4
(no ratings)

Pizza sauce

Submitted by FRANKKI1

Carbs: 7.2g | Fat: 1.9g | Fiber: 2.3g | Protein: 1.8g | Calories: 51.6
(no ratings)

Veggie Pepperoni Pizza

Submitted by FRANKKI1

Carbs: 37.1g | Fat: 12.3g | Fiber: 5.3g | Protein: 29.3g | Calories: 359.6
(no ratings)

The fresh cilantro and spicy jalepeno really kick up the beans.

Submitted by FRANKKI1

Carbs: 9.6g | Fat: 0.4g | Fiber: 2.7g | Protein: 3.4g | Calories: 53.4
KIST's Mexican Tortilla Soup
Very Good 4.0/5
(1 rating)

Delicious, authentic, spicy, low fat. low calorie, low sodium.

Submitted by FRANKKI1

Carbs: 8.8g | Fat: 0.1g | Fiber: 2.4g | Protein: 1.3g | Calories: 42.4
(no ratings)

This makes a great spread for veggie sandwiches.

Submitted by FRANKKI1

Carbs: 1.9g | Fat: 3.7g | Fiber: 0.8g | Protein: 2g | Calories: 47
(no ratings)

A delicious low fat, low calorie soup with lots of veggies.

Submitted by FRANKKI1

Carbs: 37.4g | Fat: 8.2g | Fiber: 5.1g | Protein: 13.3g | Calories: 252.1
(no ratings)

Yummy pasta

Submitted by FRANKKI1

Carbs: 118g | Fat: 18g | Fiber: 23g | Protein: 33.9g | Calories: 760.9
Roasted Vegetable Soup
Very Good 4.2/5
(41 ratings)

This is such a hearty savory soup--and it's vegan! The color alone should win you over. By roasting the vegetables you get a sweet smoky smell and taste.

Submitted by CHEF_MEG

Carbs: 23.8g | Fat: 2.8g | Fiber: 6.9g | Protein: 9.2g | Calories: 149.9
Easy Ginger-Garlic Sauce
Very Good 4.3/5
(79 ratings)

I love this recipe! It can be used as a sauce for grilled meats, a dressing for salads or steamed vegetables, or as a marinade for tofu or other lean proteins. You will always find it in my refrigerator.

Submitted by CHEF_MEG

Carbs: 1.2g | Fat: 5.6g | Fiber: 0.2g | Protein: 0.4g | Calories: 54.9
Creamy Green Enchiladas
Very Good 4.2/5
(61 ratings)

I love enchiladas! These are full of vegetables in addition to the cheese and creamy sauce. Each one has a full serving of veggies, plus almost 20% of your daily fiber.

Submitted by CHEF_MEG

Carbs: 31.5g | Fat: 11.4g | Fiber: 6.2g | Protein: 29.2g | Calories: 335.7
Tangy Tuna Salad Sandwich
Good 3.0/5
(29 ratings)

I love a good sandwich, one that's so big you have to smash to fit into your mouth. This one is big on flavor, light on fat!

Submitted by CHEF_MEG

Carbs: 32.2g | Fat: 8.8g | Fiber: 4.9g | Protein: 15.5g | Calories: 260.3
Spinach-Berry Salad
Very Good 4.6/5
(400 ratings)

Fresh and juicy during spring and summer months, strawberries are delicious when combined with tender spinach, creamy goat cheese and crunchy toasted almonds.

Submitted by CHEF_MEG

Carbs: 6.4g | Fat: 16.6g | Fiber: 2.3g | Protein: 4g | Calories: 181.2
Kitchen Basics: Vegetable Stock
Very Good 4.6/5
(24 ratings)

This veggie stock has a stronger, richer flavor than most.

Submitted by CHEF_MEG

Carbs: 4.3g | Fat: 0.1g | Fiber: 1.4g | Protein: 0.7g | Calories: 18.8
Tomato Soup
Very Good 4.4/5
(150 ratings)

This tomato soup is so rich and thick you'll swear it's laden with cream and butter. The trick is really good tomatoes.

Submitted by CHEF_MEG

Carbs: 14.3g | Fat: 4.1g | Fiber: 1.5g | Protein: 2.5g | Calories: 98.9
Easy Zucchini Parmesan
Very Good 4.4/5
(1026 ratings)

This quick and healthy side dish takes just minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.

Submitted by MATCM81

Carbs: 7.3g | Fat: 1.6g | Fiber: 2.5g | Protein: 3.2g | Calories: 51.6
Thai Noodle Salad
Very Good 4.5/5
(162 ratings)

You'll get 100% of your daily vitamin C with this dish!

Carbs: 26g | Fat: 6.6g | Fiber: 3g | Protein: 19.4g | Calories: 235.9
Healthy Deviled Eggs from FANNETASTIC FOOD
Very Good 4.0/5
(104 ratings)

A healthy, mayo-free, but still delicious version of deviled eggs!



Submitted by FANNETASTICFOOD

Carbs: 2.3g | Fat: 8g | Fiber: 0.1g | Protein: 10.4g | Calories: 117.2
Black Bean Hummus
Very Good 4.2/5
(325 ratings)

Smoky from the cumin with a hidden serving of vegetables, this dip is equally delicious in a burrito as it is spread on tortilla chips.

Submitted by STEPFANIER

Carbs: 5.3g | Fat: 0.7g | Fiber: 1.7g | Protein: 1.7g | Calories: 32.9
Spinach and Tomato Pasta Salad
Very Good 4.1/5
(146 ratings)

Most pasta salads are heavy on the pasta and light on everything else. This version, which can be served warm or cold, includes a hefty portion of vegetables--both spinach and tomatoes.

Submitted by CHEF_MEG

Carbs: 33g | Fat: 8.9g | Fiber: 2.6g | Protein: 12g | Calories: 267.2
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