KIST Likes To  Cook

KIST Likes To Cook
(Recipe Collection)

43 Recipes Created by FRANKKI1

Recipes in this Collection

KIST's Spicy Veggie Chili
(no ratings)
KIST's Spicy Veggie Chili

VegetarianSubmitted by FRANKKI1

Carbs: 36.5g | Fat: 0.9g | Fiber: 9.4g | Protein: 15.8g | Calories: 212.4
KIST's Pizza Sauce
(no ratings)
KIST's Pizza Sauce

Pizza sauceSubmitted by FRANKKI1

Carbs: 7.2g | Fat: 1.9g | Fiber: 2.3g | Protein: 1.8g | Calories: 51.6
KIST's Veggie Pepperoni Pizza
(no ratings)
KIST's Veggie Pepperoni Pizza

Veggie Pepperoni PizzaSubmitted by FRANKKI1

Carbs: 37.1g | Fat: 12.3g | Fiber: 5.3g | Protein: 29.3g | Calories: 359.6
KIST's Spicy Black Beans
(no ratings)
KIST's Spicy Black Beans

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)
KIST's Mexican Tortilla Soup

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
KIST'S Edamame Hummus
(no ratings)
KIST'S Edamame Hummus

This makes a great spread for veggie sandwiches.Submitted by FRANKKI1

Carbs: 1.9g | Fat: 3.7g | Fiber: 0.8g | Protein: 2g | Calories: 47
KIST's Asian Soup (2 cup serving)
(no ratings)
KIST's Asian Soup (2 cup serving)

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
KIST's Spaghetti & Meatballs
(no ratings)
KIST's Spaghetti & Meatballs

Yummy pastaSubmitted by FRANKKI1

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

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)
Easy Ginger-Garlic Sauce

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
(62 ratings)
Creamy Green Enchiladas

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)
Tangy Tuna Salad Sandwich

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
(402 ratings)
Spinach-Berry Salad

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)
Kitchen Basics: Vegetable Stock

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
(154 ratings)
Tomato Soup

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
(1034 ratings)
Easy Zucchini Parmesan

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
(163 ratings)
Thai Noodle Salad

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
(105 ratings)
Healthy Deviled Eggs from FANNETASTIC FOOD

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 4.3/5
(328 ratings)
Black Bean Hummus

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
(147 ratings)
Spinach and Tomato Pasta Salad

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
Next Page › Last Page »
Send this recipe collection to a friend - http://recipes.sparkpeople.com/cookbooks.asp?cookbook=369290