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Heather's Cookbook

(50 Recipes) Created by FIREPHOENIX

Recipes in this Collection

Garden Vegetable Frittata
Very Good 4.3/5
(346 ratings)

Cookbook creator says: Try using eggbeaters, non-fat milk.

Submitted by RICKIEBETH

Carbs: 7.4g | Fat: 8.8g | Fiber: 1.9g | Protein: 10.6g | Calories: 146.2
garbanzo ham soup
Very Good 4.0/5
(1 rating)

Submitted by KITEFLYINGAL

Carbs: 63.2g | Fat: 7.7g | Fiber: 29.2g | Protein: 22.5g | Calories: 299.2
Very Good 4.7/5
(158 ratings)

Cookbook creator says: Use plain nonfat yogurt in place of sour cream.

Submitted by DANASPALDING

Carbs: 6.6g | Fat: 7.6g | Fiber: 1g | Protein: 6.7g | Calories: 119.3
Good 3.0/5
(4 ratings)

This recipe is great tossed with romaine lettuce or fresh spinach, or used as a topping for crackers. It's high in fat, but it's induction-friendly for Atkins dieters (3.8g net carbs/sv).

Submitted by PAULAMORE

Carbs: 10.5g | Fat: 25.8g | Fiber: 6.7g | Protein: 10.7g | Calories: 299.5
Very Good 4.6/5
(70 ratings)

Cookbook creator says: Replace pintos with black beans, top with plain nonfat yogurt. Serve leftovers in a high-fiber tortilla wrap.

Submitted by WIFEANDMOM

Carbs: 14g | Fat: 2.2g | Fiber: 3.9g | Protein: 9g | Calories: 112.4
Mexican Chicken and Rice Casserole
Very Good 4.5/5
(333 ratings)

Cookbook creator says: Use spices instead of taco seasoning to cut down on sodium.

Submitted by DANITHOM25

Carbs: 19.3g | Fat: 5.1g | Fiber: 3.8g | Protein: 34.4g | Calories: 269.9
Very Good 4.2/5
(20 ratings)

Cookbook creator says: Use low sodium soups

Submitted by KFOX05

Carbs: 10g | Fat: 7.3g | Fiber: 2g | Protein: 13.9g | Calories: 155.4
Very Good 4.8/5
(6 ratings)

Submitted by MAMA3CS

Carbs: 15.9g | Fat: 1.8g | Fiber: 4.9g | Protein: 30.1g | Calories: 204.7
Mediterranean Chicken with Rosemary Orzo
Very Good 4.4/5
(36 ratings)

This is a great pasta meal that is sure to be a hit!

Submitted by GENIETEST

Carbs: 50g | Fat: 2.8g | Fiber: 3.9g | Protein: 35.5g | Calories: 363.6
Very Good 4.6/5
(30 ratings)

Rich and creamy, but easy on the calories

Submitted by SPIKESCOPILOT

Carbs: 16.5g | Fat: 13.9g | Fiber: 2.5g | Protein: 34.1g | Calories: 350.4
(no ratings)

I have made this recipe lower in calories and it taste great.

Submitted by PHILLIPS54

Carbs: 16.3g | Fat: 8.8g | Fiber: 0.3g | Protein: 16.5g | Calories: 211.1
Veggie Pizza on Whole-Wheat Crust with Feta and Mozzarella Cheeses
Very Good 4.3/5
(178 ratings)

A kickin' vegetarian pizza! It's extra good because it's made on a whole-wheat crust!

Submitted by CURVES_N_CURLS

Carbs: 19g | Fat: 7.6g | Fiber: 3.1g | Protein: 7.6g | Calories: 171.7
Very Good 4.7/5
(6 ratings)

Fast, filling and super easy to do. These burritos make a supper spring to life in a matter of minutes. Pair this with Spanish rice, beans, lettuce, chopped tomatoes, salsa, light sour cream and (if you can spare the calories) some homemade guacamole and you have a meal that even a Los Dos Amigos would be proud of! (I use smaller tortillas than what is in this recipe to cut down on calories. It doesn't ruin the taste and it is still filling!)

Submitted by JDLANDER

Carbs: 23.3g | Fat: 12.5g | Fiber: 9.9g | Protein: 31.9g | Calories: 327.7
Creamy Parmesan Broiled Tilapia
Very Good 4.6/5
(303 ratings)

Cookbook creator says: Broil 5 minutes, then bake 5 minutes at 375 to avoid topping being burnt.

Submitted by LEXIBELLE715

Carbs: 1.4g | Fat: 8.5g | Fiber: 0g | Protein: 48.5g | Calories: 275.2
Very Good 4.1/5
(79 ratings)

These “mashed potatoes” taste just as good as the real thing, but they’re much lower in carbs!

Carbs: 8.2g | Fat: 11.2g | Fiber: 5.1g | Protein: 3.8g | Calories: 138.8
Very Good 4.6/5
(36 ratings)

Lite and healthy version of Veal Osso Buco

Submitted by ALLISONO

Carbs: 25.3g | Fat: 9.3g | Fiber: 5.9g | Protein: 36.6g | Calories: 342.9
Very Good 4.6/5
(16 ratings)

You can lighten this recipe up by using non-fat parm but I love it this way and it still is a reasonable calorie count. The quinoa makes this pilaf extra nutritional. One of my family's favorite sides. Could also be a good main meal by adding cubed chicken breast or just leave vegetarian (use vegetable stock instead of chicken). Sometimes I add a different variety of veggies like green beans.

Submitted by CLINARD

Carbs: 29.2g | Fat: 5.7g | Fiber: 3.2g | Protein: 6.9g | Calories: 193.9
Mexican Pizza
Very Good 4.4/5
(102 ratings)

Cookbook creator says: Use Flatout flatbread for crust to increase fiber and protein. Bake flatbread for a few minutes first at 350 to make it crisp.
Alternate toppings: Black olives (sliced), chicken, lettuce, tomato, plain yogurt (instead of sour cream) & avocado to make it more like taco pizza.

Submitted by STEPFANIER

Carbs: 29g | Fat: 5.7g | Fiber: 3.6g | Protein: 11g | Calories: 203.9
Vegetable Pancakes
Good 3.7/5
(3 ratings)

I make these with Swiss Chard (my go-to green), but you can substitute spinach, collard greens, mustard greens, or any other green leafy vegetable you like.

Submitted by STEPFANIER

Carbs: 30.4g | Fat: 6.2g | Fiber: 5.9g | Protein: 8.6g | Calories: 198.2
Very Good 4.0/5
(1 rating)

quick and easy yumminess!

Submitted by UR2FUNNY

Carbs: 4g | Fat: 6.4g | Fiber: 0.1g | Protein: 9.4g | Calories: 115.8
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