Karen's Diet Cookbook
(Recipe Collection)

23 Recipes Created by KADEBOLT

Recipes in this Collection

5 Ingredient Soup
Very Good 4.6/5
(423 ratings)
5 Ingredient Soup

This is the perfect meal for those days when you desperately need to go to the market for fresh ingredients. Five cans, five minutes, and you're ready to eat! Submitted by KITKATK

Carbs: 24.9g | Fat: 0.6g | Fiber: 7.6g | Protein: 7.3g | Calories: 128
Crockpot Chicken Tortilla Soup
Very Good 4.6/5
(187 ratings)
Crockpot Chicken Tortilla Soup

Cookbook creator says: Delicious and super easy! I just used chicken breast in mine and add a few tortilla chips for a bit of extra fun. My kids add cheese also!Submitted by DIXIED88

Carbs: 20.3g | Fat: 2.5g | Fiber: 4.2g | Protein: 17.4g | Calories: 168.6
The Stuff ( made with turkey italian sausage)
Incredible! 5.0/5
(1 rating)
The Stuff ( made with turkey italian sausage)

The Stuff is something I used to make for my kids before I went on my lifestyle change .
They have been bugging me to make it so I came up with this lower fat version . The old version has pork italian sausage and used 2 STICKS of butter . This one is light and doesn't make you feel weighed down !! ENJOY Submitted by BLONDECRANE

Carbs: 45.4g | Fat: 6.3g | Fiber: 6.1g | Protein: 19g | Calories: 309.3
Healthy Chicken Pot Pie Soup
Incredible! 5.0/5
(3 ratings)
Healthy Chicken Pot Pie Soup

On a chilly autumn day, I wanted some comfort food, and the first thing that came to mind was Chicken Pot Pie. However, since I have wheat and dairy allergies and want to maintain my weight, I knew that wasn't a healthy idea for me. So, I made this deliciously creamy, healthy, and tasty soup. Feel free to adjust it as you desire!Submitted by IDREAM0FJEANNIE

Carbs: 10.9g | Fat: 1.4g | Fiber: 2g | Protein: 11.3g | Calories: 103
Stuffed Pepper Soup
Very Good 4.9/5
(7 ratings)
Stuffed Pepper Soup

This is a flavorful and filling light meal.Submitted by ROBINKIMBROUGH1

Carbs: 10g | Fat: 9.6g | Fiber: 1.9g | Protein: 9.5g | Calories: 164.3
Diet Coke Sloppy Joes
Very Good 4.4/5
(341 ratings)
Diet Coke Sloppy Joes

These are really good paired with potato salad! You can also add onions or green peppers if you'd like. Submitted by ICEDRAGONEZZ

Carbs: 2.5g | Fat: 4.5g | Fiber: 0g | Protein: 24g | Calories: 162.5
Cocoa Crusted Pork Tenderloin
Very Good 4.0/5
(199 ratings)
Cocoa Crusted Pork Tenderloin

This dish inspired by Costa Rican spices seems exotic, but it uses spices and ingredients you already have around the house: coffee, cocoa and cinnamon. You'll wonder why you've been relegating these flavorings to dessert! Submitted by CHEF_MEG

Carbs: 1.2g | Fat: 13.1g | Fiber: 3.4g | Protein: 33.7g | Calories: 264
Mole Sauce
Very Good 4.4/5
(12 ratings)
Mole Sauce

Use as a side with coffee-cocoa rubbed pork tenderloin.

Carbs: 8.6g | Fat: 0.7g | Fiber: 2.7g | Protein: 2.1g | Calories: 42.3
Whole Wheat Crockpot Lasagna
Very Good 4.5/5
(22 ratings)
Whole Wheat Crockpot Lasagna

This is a great "healthier" version of lasagna you can do in the crockpot!Submitted by AZIAS_MOMMY

Carbs: 31.3g | Fat: 21g | Fiber: 5.2g | Protein: 36.7g | Calories: 469
Chilaquiles Casserole (by KADEBOLT)
(no ratings)
Chilaquiles Casserole (by KADEBOLT)

This is cheesier than the original and has the right measurements for tortillas, beans, and enchilada sauce.Submitted by KADEBOLT

Carbs: 58.7g | Fat: 19.2g | Fiber: 10.1g | Protein: 19.7g | Calories: 459.8
Inside Out Lasagna
(no ratings)
Inside Out Lasagna

This recipe uses whole wheat penne and is way easier to put together than real lasagna and low fat ricotta cheese makes it yummy without all the calories and fat!Submitted by KADEBOLT

Carbs: 63.3g | Fat: 5.9g | Fiber: 10.9g | Protein: 13.3g | Calories: 325.7
Coleslaw
Very Good 4.2/5
(104 ratings)
Coleslaw

Submitted by ZINASP

Carbs: 7.9g | Fat: 4.5g | Fiber: 1.2g | Protein: 0.8g | Calories: 71.7
Quinoa Mexi 6 Layer Casserole
Very Good 4.4/5
(5 ratings)
Quinoa Mexi 6 Layer Casserole

5 WW points per servingSubmitted by BUN3KIN

Carbs: 29g | Fat: 9.4g | Fiber: 7.3g | Protein: 20g | Calories: 269.3
Carribean Quinoa
Very Good 4.0/5
(5 ratings)
Carribean Quinoa

With just a few ingredients, this is simple to make. Yet its versatile enough to adapt. As made, its low sodium and low fat, and high in protein and vitamins. I bought all of the ingredients at Trader Joe's, but I am sure you can find them at the regular grocery store.Submitted by WATERBABY*3

Carbs: 45.5g | Fat: 4.3g | Fiber: 9.7g | Protein: 24.9g | Calories: 335.4
Healthy Quinoa with Chicken and tomatoes
Very Good 4.3/5
(8 ratings)
Healthy Quinoa with Chicken and tomatoes

What a good flavor and it's super healthy!! Submitted by AABURTON

Carbs: 21.7g | Fat: 4.1g | Fiber: 3g | Protein: 42.6g | Calories: 301.6
Chilli Relleno Casserole
Incredible! 5.0/5
(1 rating)
Chilli Relleno Casserole

Not diet food, but delicious and a family favorite for special occassions.Submitted by KADEBOLT

Carbs: 15.1g | Fat: 26g | Fiber: 1g | Protein: 35.4g | Calories: 462
K & D Baked Zitti
(no ratings)
K & D Baked Zitti

Delicious and cheesy without a lot of fat! Enjoy!Submitted by KADEBOLT

Carbs: 46g | Fat: 16.4g | Fiber: 6.2g | Protein: 26.4g | Calories: 443.5
K & D Apple Crisp (by KADEBOLT)
(no ratings)
K & D Apple Crisp (by KADEBOLT)

This apple crisp is sweet and simple to prepare, but uses very little added sugar. The pecans add a huge amount of flavor but can be omitted.Submitted by KADEBOLT

Carbs: 28.4g | Fat: 6.8g | Fiber: 3g | Protein: 1.8g | Calories: 165.4
Cashew Cheesecake (Non-Dairy/Gluten free)
(no ratings)
Cashew Cheesecake (Non-Dairy/Gluten free)

This amazing no bake treat tastes so much like cheesecake that you will be double checking yourself! No dairy and no gluten in sight. Great with fresh fruit on top.Submitted by KADEBOLT

Carbs: 23.8g | Fat: 24.7g | Fiber: 5.2g | Protein: 5.9g | Calories: 329.4
Lean Ground Beef & Mushroom Fried Rice
Good 3.8/5
(11 ratings)
Lean Ground Beef & Mushroom Fried Rice

Delicious Low Fat & Full of Flavor and VeggiesSubmitted by CHRISTIE2007

Carbs: 40.3g | Fat: 5.4g | Fiber: 2.8g | Protein: 16.8g | Calories: 207.9
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