Submitted by FOLLIAGE

A delicious, light soup full of protein and energy.

Submitted by MISSMAI_CHAN

eggplant dip

Submitted by SUBPOPTART

A favorite at Christmas, this is great for dinner and leftovers.

This is something my mom used to make during winter.... warms you right from the inside out!

Submitted by LEXXABELLE

Quick, healthy option for breakfast sausage. I've been making these for years. One pound of ground turkey makes about 12 sausage patties.

Submitted by STEPHANIEMEYER

Featured in the revised edition of The New American Plate.

Printed with permission from the American Institute for Cancer Research

a new twist on salsa, great for using cukes from the garden in the summer!

Submitted by SLINKY78

A low-fat, heart healthy version of this traditional comfort food.

Yummy side dish for just about anything!

Submitted by CINDYDAVIS04

This is a delicious and easy Pakistani recipe

Submitted by QUILTBUGJ

Using low-fat milk instead of cream lowers the saturated fat content in this hearty summer soup.

There are no measurements in this recipe as it comes from my grandma.

Submitted by ALNSWFE

Quinoa is similar to brown rice, with a higher protein content. This is a delicious side dish or light meal.

Submitted by SLIMKATIE

I am known for my pancakes, so trust me on this one!

Submitted by AMROZ123

The perfect soup to warm your belly on a cold night or soothe you when you're sick.

Submitted by CHEF_MEG

This colorful low-sodium cholesterol-free vegetable baked dish is prepared without any added fat.

Hummus goes South of the Border!

Submitted by SP_STEPF

My kids never complain about eating both beans and greens in one meal when they're served alongside rich, slow-cooked pork.

Submitted by CHEF_MEG

A terrific dish when served over a bed of brown rice.

Submitted by SERRA55

Using brown rice will give you lasting energy.

These burgers are spiced to perfection. To make them even spicier, you could melt jalapeno soy cheese on each patty and serve topped with salsa.

Roasted chicken is a simple and versatile protein. Use it in soups, throw it on pasta or pair it with a simple salad.

Submitted by CHEF_MEG

You've barbecued ribs and you've barbecued chicken. Now it's time to try some seafood!

Use leftover roast beef to make this quick, hearty, healthy soup.

Submitted by CHEF_MEG

Forget buying packets of seasonings. They're expensive and often full of salt. Save sodium and money by making this easy herb blend. Use it in sauces, soups, stews, on meats... anywhere you want to add Italian flavor without fat or sodium!

Submitted by CHEF_MEG

This is a great slow cooker side dish for backyard barbecues!

Submitted by CHEF_MEG

Chef Meg lowered the fat and calories in this member-submitted recipe, which contains two servings of cooked vegetables per portion!

Submitted by CHEF_MEG

High in calcium and very yummy

Submitted by TWINMOM143

Great for those cold autumn days!!

Submitted by PIERDY

I can't get enough of this easy recipe; it's ready in 15 minutes!The still-runny egg yolk adds a creaminess to the sauce and perfectly mixes with the spinach.

Submitted by SP_STEPF

A terrific way to start your day, much better than the frozen waffles you can find at the grocery store.

Submitted by JOGANRAY

Who can resist thick, creamy decadent cheesecake? Try this low-fat version in the single serving size.

Similar to the other sambar, but with a slightly less pungent flavour. This is often what will be served at a temple, for example.

Submitted by GOWRIJ

This Asian-inspired pasta dish is so good and so quick to make and can be served hot or cold. Add some tofu for another healthy option.

Submitted by BCJL13

Try this inexpensive and fresh version of a chicken casserole--no need for processed soups or sauces!

Submitted by CHEF_MEG

Need to get dinner on the table in under 30 minutes? This recipe makes that happen.

Submitted by CHEF_MEG

Slow cookers aren’t just for meat! This is a tasty, affordable one-pot vegetarian meal that’s filling and perfect for your slow cooker.

Submitted by CHEF_MEG

Baked potatoes stuffed with seasoned cottage cheese are a lavish low-fat, low-cholesterol, low-sodium treat.

A thick vegetable stew that can be served with any South Indian main dish like dosais of any variety, idli, pongal or rice.

Submitted by GOWRIJ

Fried, battered, dripping sauce--hot wings are calorie bombs! But not these.

Submitted by CHEF_MEG

Great tasting and Healthy alternative to fries.

Submitted by LIZZS2NDCHANCE

Not just for the lunchroom anymore. These Sloppy Joes are given an extra boost with some surprise ingredients.

We love this slaw! Thanks to my friend for introducing me to it.

Submitted by DRAMAMAMA41

A tangy cabbage salad, perfect with meat and potatoes.

Submitted by NOGIRLSOSWEET

A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.

Delicious, creamy soup that tastes like it should be more calories!

Submitted by PULEO2

The quickest homemade bread recipe I've ever tried, and easy enough for me to make regularly enough to provide for my family's bread needs.

Submitted by ASPENJULES

This is a very simple hearty soup. And it actually tastes better the next day!

Submitted by MMMLEAFYGREENS

A tasty way to get your veggies during BBQ season

Submitted by EMMAPALE

I substituted corn syrup with honey. only because I forgot to buy it and had honey at home. lol

Submitted by GONEC0UNTRY

A quick, easy and healthy meal in minutes!

Submitted by DEFREYTAG

These are a high fiber version of pancakes that are fluffy and delightful

Submitted by KITTIEWITCH

Served on a bed of nutrient-rich spinach, this chicken is a tasty lunch or dinner!

High fiber, healthy breakfast muffin.

Submitted by KIMBERK24

4 ingredients, 5 minutes of prep time--and no mess to clean up!

Submitted by 3BOYZ2FEED

This has been a great substitute for potato salad for me.

Submitted by JULIAAWATTS26

In 15 minutes, this easy recipe will take the chill off a cold evening.

Not your basic yams.

I love Gravy on my meats and sometimes I splurge and put on rice. I came up with this lower calorie option that way I can add a little more if I want to. Suggestions would be to add beef broth or Chicken broth for a little flavor.

Submitted by NATASHAW10

Very light, fun and tasty--a treat you thought you'd have to give up on your quest to good nutrition.

Submitted by YNIMER

This is an Indian mixed vegetable dish served with toasted dinner rolls or wheat burger buns.

Submitted by ARCHANASKUTHE

veg

Submitted by DRASADAF

Ready in just 20 minutes.

This healthy, hearty salad is packed full of fruit AND vegetables.

Served cold or hot, these tangy yet sweet noodles are rich and tasty.

I have had this recipe forever. It's been with me through many healthy meals. The carrots and zuchinni are shred finely so they are hidden from suspicious eyes. Great with monterey jack or parmesean cheese and some fresh green chili or jalapeno on top.

Submitted by GRATEFUL4TODAY

Sai - Green in sindhi
Bhaji - vegetable in sindhi
(Spinach, sindhi style)

This is one my favorite from my collection of recipes on
http://www.lifezing.com/recipe

Submitted by REKHAKAKR

Basic Mac & Cheese

Submitted by STANFIELDE

A wonderful one pan Thai recipe, substitute chicken for soy or omit it for a vegetarian dish!

Submitted by AZKITTYD

This recipe is part of "The SparkPeople Cookbook." Order your copy today! Cooking fish or chicken in parchment-paper packets is a technique known as en papillote.

Submitted by CHEF_MEG

A slimmed-down version of sesame chicken from PF Chang's and other Chinese restaurants.

Submitted by PISCESWOMAN87

Light & luscious, just right for your appetite.

Submitted by LOVE2COOK

I love Wendy's Honey BBQ Wings, but at 580 calories I can't even get fries or a frosty to go with them. I came up with this to satisfy my craving, and still be able to enjoy a side.

Submitted by OIL_FIELD_WIFE

A low fat and reduced sodium Chinese feast!

Submitted by CINDEEMCD

Pork chops in a peanut sauce.

Submitted by ONCEMORE2006

This chili is packed with flavor and fiber. Make a big batch for a crowd or freeze it in single-serving containers for up to 4 months.

Submitted by CHEF_MEG

Chef Meg made over a classic dish, which is sometimes called "Hunters Chicken" or "Chicken Cacciatore."

This kid-friendly comfort food is perfect for a weeknight meal. Even better: You can use frozen veggies and leftover chicken.

Submitted by CHEF_MEG

After you've roasted a chicken or turkey don't throw away the bones. They can be used to make homemade, low-sodium stocks, which can add flavor to your healthy, home-cooked meals.

Submitted by CHEF_MEG

Submitted by SHANNJ77

This rice is simple and easy to make but, full of robust flavor from the curry leaves combining with coconut milk. You will be amazed by the aroma spread through out your home as it is being cooked!

I love a soup and salad meal....yum!

Submitted by NITAINMN

It is one lazy day today when i discovered this recipe .
Easy to cook plus healthy.

Submitted by CRAZYGAL281182

These potato cakes have a little kick provided by the jalapeno pepper.

Submitted by LOTUS737

Submitted by RATIONAL_EATER

This is my fav eggplant curry mom makes at home:) you substitute sesame seeds in the place of poppy seeds or even peanuts grounded:) I used poppy seeds.

Submitted by SAASHA17

This is a simple Indian dish that goes well with a spicy curry.

This soup is packed with flavor yet low in fat. You can customize it with any vegetables or protein you have on hand.

Submitted by CHEF_MEG

One bite and you're transported to Louisiana!

Submitted by CHEF_MEG

Try this easy-to-make apple pie!

A great side dish or main course!

Submitted by GERRYD8784

Sweet and sour pork takes a trip to the islands! Printed with permission from the American Institute for Cancer Research.

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

Submitted by JENNLOVE

This is my mom's recipe. but it requires a lot of oil and frying, so tried to tweak it by baking...

Submitted by SAASHA17

Submitted by SAASHA17

Making homemade stock is so easy! It's a third the price of buying it in stores.

Submitted by CHEF_MEG

Turn any night into a special occasion with this 20-minute meal inspired by a Parisian bistro.

Submitted by SP_STEPF

Fruit is often a back-up ingredient or side dish at dinnertime, but it gets a co-starring role in this meal.

Submitted by CHEF_MEG

Chef Meg made over a versatile member recipe by adding extra vegetables and reducing the sodium. Serve with a side salad or over whole wheat pasta or brown rice.

Submitted by CHEF_MEG

This recipe is better (and better-for-you) than takeout!

Submitted by TAM101

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

This dish is perfect for busy nights.

Submitted by CHEF_MEG

These spicy and moist pork chops are made with no added fat, egg whites, evaporated skim milk, and a lively herb mixture.

Chef Meg turned a member-submitted dish into a slow cooker meal that's easy yet exotic!

Submitted by CHEF_MEG

A delicious breakfast you can make either sweet or savory, that keeps you full all morning (at least)!

Submitted by RACHEL_MAC

Butternut squash helps slim down this macaroni and cheese. You can't taste it, and it boosts the nutritional value of the dish!

Submitted by SP_STEPF

Ever tried turning zucchini into "pasta"? With a vegetable peeler, it's easy to create ribbons of squash.

Submitted by CHEF_MEG

Serve this on top of a bed of brown rice.

Quick and nutritious, high in iron, protein and other nutrients

Submitted by RDEPASS

Eat this soup cold or warm on hot summer days!

Submitted by CHEF_MEG

Fast, easy & delicious! Oh, and low cal! Perfect to get your morning started.

Submitted by HOPEIGETIT2

A refreshing alternative to tuna salad. Pair with tomatoes and cucumber for a light lunch.

Submitted by JLPNURSE

Cooked lentils are high in calcium, potassium, zinc, and iron.

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

Submitted by CHEF_MEG

This slimmed down version of your favorite dip is easy to make--and it's light enough for you to load up on it!

Submitted by SP_STEPF

Kid prepared and approved! I am always looking for a salad that my kids can make and then devour. This is a winner for kids and moms.

Submitted by CHEF_MEG

Hearty...satisfying dish

Submitted by PUNKIN7743

Use all chickpeas if you don't have fava beans. If you use canned beans, the sodium levels will be higher so omit the salt.

Submitted by SP_STEPF

This simple, hearty miso soup is full of superfoods like quinoa, kale, and turmeric, a powerful anti-inflammatory spice.

Submitted by SP_STEPF

These salmon burgers are a unique and delicious spin on a familiar favorite. The Asian-inspired homemade coleslaw is super easy to make and tastes great.

Submitted by GORTONS_RECIPES

This sweet and spicy soup is a staple of Thai takeout. Chef Meg recreated it for a fraction of the cost and sodium!

Submitted by CHEF_MEG

This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks!

Submitted by CHEF_MEG

Use as a dip for veggies or a spread on pita and sandwiches.

Submitted by COACH_NICOLE

Love your breakfast sausage but can't handle all the sodium? Try this lower sodium version: 25% less fat, and 1/10th of the sodium.

Submitted by CHEF_MEG

A hearty meal casserole that satisfies! Trade ground turkey for beef in this recipe to cut a few calories and grams of fat, but I love the real deal.

Submitted by KITHKINCAID

Brown rice that's ready when you are--and packed with flavor

Submitted by CHEF_MEG

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