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Phyls cook book

Phyls cook book

(19 Recipes) Created by PHYL4154

Recipes in this Collection

Sweet Potato Custard
Very Good 4.2/5
(152 ratings)

Sweet potatoes and bananas combine to make a flavorful low fat custard.

Carbs: 21.8g | Fat: 5.3g | Fiber: 1.1g | Protein: 4.4g | Calories: 150.2
Very Good 4.7/5
(33 ratings)

Serve this refreshing vaggie as an appetizer or on the side. Can be served hot or cold

Submitted by SPARKER251

Carbs: 13.1g | Fat: 5.6g | Fiber: 5.5g | Protein: 4.4g | Calories: 96.8
Banana Express
Very Good 4.6/5
(232 ratings)

Delicious and Easy

Submitted by KRISKOVA

Carbs: 31.6g | Fat: 2.3g | Fiber: 1.7g | Protein: 2.1g | Calories: 144.9
Very Good 4.7/5
(11 ratings)

WLS friendly chicken cordon blue. The chicken comes out moist on the inside and crunchy on the outside. The cheese is hot and gooey. Serve with a side of steamed veggies and melon for a very satisfying, high protein meal.

Submitted by DEBB48

Carbs: 2.6g | Fat: 8.7g | Fiber: 0.8g | Protein: 34.9g | Calories: 226.3
Soft Pumpkin Spice Pecan Cookies w Orange Glaze
Incredible! 5.0/5
(5 ratings)

I adapted this recipe from one I found online at Libby's!

Submitted by GADABOUT2

Carbs: 13.3g | Fat: 3.8g | Fiber: 1.1g | Protein: 1.2g | Calories: 88.9
Very Good 4.3/5
(3 ratings)

This is a great light tasty dessert to make any meal a special dinner.

Submitted by NOMI_822

Carbs: 35.8g | Fat: 3.2g | Fiber: 0.5g | Protein: 2.4g | Calories: 175.2
(no ratings)

These are delicious, rich and will quickly cure a craving!

Submitted by HEATHERD218

Carbs: 2.3g | Fat: 1.2g | Fiber: 0g | Protein: 1.6g | Calories: 34.1
Very Good 4.5/5
(20 ratings)

Sugar Free Pumpkin Custard

Submitted by RELOUDEN

Carbs: 12g | Fat: 1.9g | Fiber: 2.1g | Protein: 4.3g | Calories: 63.3
Very Good 4.5/5
(4 ratings)

If you love pumpkin pie, you'll love this. It's basically hearty pumpkin pie, without a crust. There is more pumpkin in this dish than in most pumpkin pies, so you get plenty of Vitamin A with this tasty, low-calorie dessert.]

(I wasn't sure what to call this - but it turns out to be somewhat pudding-like. It's really great reheated!)

Submitted by OPERACHIC

Carbs: 23.4g | Fat: 3.3g | Fiber: 3g | Protein: 4.7g | Calories: 139.6
Very Good 4.2/5
(28 ratings)

No Crust, No sugar version of the traditional pumpkin pie recipe. Here is a low fat, high protein, high fiber version of everyone's favorite harvest time dish. It was a delicious substitute for my family

Submitted by ANEWAY

Carbs: 17.4g | Fat: 0.4g | Fiber: 3.3g | Protein: 6g | Calories: 81.1
Broccoli Quiche
Very Good 4.1/5
(90 ratings)

A great dish for Sunday brunch.

Submitted by STACISHU

Carbs: 9.3g | Fat: 7.3g | Fiber: 2.9g | Protein: 17g | Calories: 166
Tzatziki~~~Fresh Cucumber Dill Sauce/Salad
Very Good 4.6/5
(59 ratings)

This fresh and tangy cucumber dill sauce uses non-fat plain yogurt to give it a creamy taste and texture. It can be eaten as a side dish with grilled chicken or as a topping on a gyro or pita sandwich!!!!

Submitted by MISSJCISRUNNING

Carbs: 3.6g | Fat: 0.1g | Fiber: 0.5g | Protein: 1.5g | Calories: 21
O.K. 2.0/5
(1 rating)

Submitted by SKATZ75

Carbs: 15.3g | Fat: 1.1g | Fiber: 2.5g | Protein: 2.8g | Calories: 73.8
(no ratings)

Submitted by CSAGEL

Carbs: 16.4g | Fat: 0.6g | Fiber: 1.2g | Protein: 2.5g | Calories: 75.2
Very Good 4.1/5
(27 ratings)

On the grill your favorite fresh fruit picks up new and unique flavor!

Printed with permission from the American Institute for Cancer Research

Carbs: 23.1g | Fat: 2.7g | Fiber: 3.4g | Protein: 4.4g | Calories: 124.3
The Laughing Cow Chicken Cordon Bleu
Very Good 4.7/5
(96 ratings)

A low fat take on a New Orleans favorite

Submitted by DEBBEV

Carbs: 7.1g | Fat: 5.2g | Fiber: 0g | Protein: 32g | Calories: 217.3
This recipe has been marked private.
Whole Wheat Pumpkin Muffins
Very Good 4.7/5
(65 ratings)

A nutritious muffin especially full of Vitamin A.

Submitted by SUSAN9875

Carbs: 28.2g | Fat: 4g | Fiber: 3.4g | Protein: 4.2g | Calories: 156.4
(no ratings)

From Food and Wine Magazine

Submitted by JANICEMC

Carbs: 16.2g | Fat: 2.9g | Fiber: 0.7g | Protein: 1.8g | Calories: 95.4
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