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Susan's Sparks

(53 Recipes) Created by GLADSOME

Recipes in this Collection

Crustless Spinach, Onion and Feta Quiche
Very Good 4.5/5
(1010 ratings)

Technically this is a crustless quiche, but the addition of flour makes for a delicious crusty bottom and sides.

Submitted by JENNLOVE

Carbs: 13.7g | Fat: 4.6g | Fiber: 2.2g | Protein: 10.3g | Calories: 134.1
Quinoa-Black Bean Casserole
Very Good 4.2/5
(435 ratings)

An experiment with leftovers yields a delightful, filling vegetarian meal.

Submitted by STEPFANIER

Carbs: 31.7g | Fat: 3.2g | Fiber: 9.1g | Protein: 13.8g | Calories: 204.5
Raspberry-Lemon Scones
Very Good 4.0/5
(50 ratings)

Scones are perfect for weekend house guests, hostess gifts, or picnics. Traditionally made with loads of butter and cream, mine use far less butter--and wheat flour.

Submitted by CHEF_MEG

Carbs: 30.2g | Fat: 5.2g | Fiber: 4.9g | Protein: 5.7g | Calories: 180.3
No-Guilt Cheese Enchiladas
Very Good 4.2/5
(213 ratings)

You'll love these cheesy yet healthy enchiladas!

Submitted by TALESIN

Carbs: 27.4g | Fat: 8.5g | Fiber: 2.4g | Protein: 11.7g | Calories: 241.3
(no ratings)

Submitted by GLADSOME

Carbs: 25.5g | Fat: 17.1g | Fiber: 7g | Protein: 18.6g | Calories: 331.4
Cheese quesadilla
Very Good 4.2/5
(108 ratings)

High in protein, low in carbs, and all for just 300 calories

Submitted by CINDYSUE48

Carbs: 18.8g | Fat: 14.2g | Fiber: 8.5g | Protein: 23g | Calories: 298.2
Supreme Squash Casserole
Good 3.9/5
(31 ratings)

Low calorie and low fat. This dish is very rich and satisfying. You can substite egg beaters for eggs to lessen cholesterol

Submitted by LADYG83

Carbs: 5.8g | Fat: 3.8g | Fiber: 0.9g | Protein: 8.1g | Calories: 87.9
Butternut Squash Mac and Cheese
Very Good 4.1/5
(172 ratings)

Cookbook creator says: made it tonight, it's a keeper!!!

Submitted by STEPFANIER

Carbs: 35.8g | Fat: 4.3g | Fiber: 5.2g | Protein: 13.2g | Calories: 230
Broccoli Woccoli
Very Good 4.0/5
(173 ratings)

Use with a bag of pre-shredded broccoli & cauliflower; makes this recipe super quick.

Submitted by PBERGER3

Carbs: 6.2g | Fat: 2.6g | Fiber: 0.9g | Protein: 2.3g | Calories: 60
(no ratings)

This protein-rich vegetarian recipe is simple to make and tasty to eat!

Submitted by GLADSOME

Carbs: 24g | Fat: 11.6g | Fiber: 5.5g | Protein: 4.4g | Calories: 207.9
Very Good 4.9/5
(22 ratings)

Submitted by GRACEFULAGER

Carbs: 21.9g | Fat: 4g | Fiber: 0.1g | Protein: 1.9g | Calories: 117.5
Applesauce Oatmeal Muffins
Very Good 4.3/5
(2548 ratings)

A yummy way to start the day with very little fat and lots of flavor!

Submitted by JOJOMKE

Carbs: 23.6g | Fat: 0.5g | Fiber: 1.7g | Protein: 3g | Calories: 93.2
(no ratings)

found on spark people, corrected nutrition info

Submitted by GLADSOME

Carbs: 26.1g | Fat: 0.6g | Fiber: 2g | Protein: 3.8g | Calories: 107.5
(no ratings)

Submitted by GLADSOME

Carbs: 17.2g | Fat: 10.6g | Fiber: 4.1g | Protein: 11.7g | Calories: 204.4
(no ratings)

This is one recipe for cauliflower everyone will love!

Submitted by GLADSOME

Carbs: 5.6g | Fat: 0.2g | Fiber: 2.6g | Protein: 2.1g | Calories: 26.8
Chicken Fajita Stuffed Peppers
Very Good 4.4/5
(37 ratings)

Who says you have to serve fajitas in a flour tortilla? Instead of serving peppers in the fajitas, I serve fajitas in a roasted pepper!

Submitted by CHEF_MEG

Carbs: 30.5g | Fat: 9.9g | Fiber: 7.4g | Protein: 31.8g | Calories: 339.1
(no ratings)

Submitted by GLADSOME

Carbs: 7.5g | Fat: 8.2g | Fiber: 2.5g | Protein: 1.2g | Calories: 102.5
Frozen Berries and 'Cream' Dessert
Very Good 4.5/5
(35 ratings)

This is better than ice cream!! Great for those days you realize after dinner you're way under your protein limit. A treat that's good for you!

Submitted by ILIKEJUICE

Carbs: 24.3g | Fat: 3.1g | Fiber: 2.8g | Protein: 11.5g | Calories: 159.6
Baked Potato Soup
Very Good 4.1/5
(122 ratings)

All the taste of a loaded baked potato, in a hearty soup.

Submitted by CHEF_MEG

Carbs: 31.4g | Fat: 8.3g | Fiber: 3g | Protein: 8.6g | Calories: 229.3
Slow Cooker Provencal Chicken and Beans
Very Good 4.0/5
(280 ratings)

This is a great recipe to use as a basis for plenty of meals!

Submitted by CHEF_MEG

Carbs: 19.8g | Fat: 3.2g | Fiber: 4.9g | Protein: 29.7g | Calories: 225.4
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