This sauce adds a nice kick to fish, chicken, pork, eggs...almost anything.

Submitted by MIJAHA1

Using brown rice will give you lasting energy.

A healthy alternative to an American favorite.

made with 2 cans cream if mush and 2% milk & canned mushrooms

Submitted by LOGOULD

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

Submitted by CHEF_MEG

This one-dish meal is great for a weeknight meal or as a appetizer for a party.Serve it with steamed broccoli or a green salad.

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

Missing Apple Pie...try this and you won't

Submitted by YELLEROSEOFTX

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

Cookbook creator says: Serve with mole sauce and rice with or without beans

Submitted by CHEF_MEG

This is a foolproof way of cooking salmon fillets.

Submitted by FLOWERDALEJEWEL

Try a two for one: The next time you are turning on the oven to 375 degrees, roast the squash, cool it slightly, peel and package to freeze. You'll have butternut squash on hand whenever you need it, and you can have dinner on the table in no time!

Submitted by CHEF_MEG

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

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

Submitted by CHEF_MEG

There is room for red meat in a healthy lifestyle. The key is choosing lean cuts and healthful cooking methods.

Submitted by CHEF_MEG

Frozen bananas rival soft serve when given a whirl in the food processor. Trust us, it's AMAZING: no fat, no cholesterol, no added sugar, just creamy and sweet bananas!

Submitted by SP_STEPF

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

Submitted by LOGOULD

Cookbook creator says: recommend adding ginger and soy sauce and extra liquid to taste - also, chicken and veggies, possibly sesame seeds - becareful of fat - or extra pnut butter.

Submitted by BCJL13

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

Submitted by CHEF_MEG

A simple tasty italian appetizer

Submitted by LADYSITH13

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

An easy slow cooker recipe that the family will enjoy!

Submitted by LOSER1231

A healthy casserole or wonderful side dish.

Submitted by GINNA79

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

This substantial salad offers a healthy balance of vegetables and protein. It provides a wide range of textures, colors, and seasonings.

You'll love these cheesy yet healthy enchiladas!

Submitted by TALESIN

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

Submitted by CHEF_MEG

Cookbook creator says: Use the same veggie and protein mix and wrap in rice paper wrappers for a delicious treat

Submitted by CHEF_MEG

A wonderful way to use up the vegetables in your crisper.

Submitted by BLUEMURRAY

These meringues are a fun treat when served with low-fat vanilla ice cream and fresh fruit.

Submitted by CHEF_MEG

Make this chicken the next you have company for dinner, and they'll swear you hired caterers. It tastes like it came from a restaurant, but for much less money and effort.

Submitted by CHEF_MEG

This an easy, affordable recipe that will impress your guests.

Submitted by CHEF_MEG

We cut the grease and used reduced-fat string cheese to re-create a pub favorite.

Submitted by CHEF_MEG

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

This recipe makes quite a bit, so you can take half of the remaining chicken mixture and sauce and make soup. See "sour cream chicken enchilada soup" that I also submitted.

Submitted by SKEYDOO

This recipe came from the chicken enchilada recipe I submitted earlier. I didn't need to make that many chicken enchiladas, so I made this up to make a slightly different meal. I used the remaining sauce from the chicken enchilada recipe, then added the remaining chicken and added the chicken broth.

Submitted by SKEYDOO

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

Submitted by SERRA55

A tasty way to get your veggies during BBQ season

Submitted by EMMAPALE

This recipe is part of "The SparkPeople Cookbook." Order your copy today! This was an excellent member-submitted recipe that required very few tweaks to improve its healthy profile.

Submitted by CHEF_MEG

An Italian favorite gets a below the border twist. Chef Meg made just a few tweaks before giving this one her seal of approval! She adds the spices early in cooking to help boost flavor and added a full pound of turkey for a more filling meal.

Submitted by CHEF_MEG

These bean cakes are yummy and great for you. Served with the salsa, it makes a very colorful and festive presentation. I serve these with a lite side salad. Plenty of protein and fiber. Even my meat loving hubby loves this meal.

Submitted by BCJL13

I got this out of Good Housekeeping and it is a lite salad to add to the Horseradish salmon.

Submitted by ANGELFMABV

A sure family favorite, make the night before and pop into the oven.

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

Submitted by PBERGER3

This recipe originally came from a vegetarian cookbook, but I've changed the herbs and played with the ingredients a bit.

TIPS:
Instead of zucchini, you can use yellow squash. You can also add a shredded carrot to the recipe (no need to salt and drain the carrots).

Swap shredded sweet potatoes for the zucchini and cumin (1 T) and cilantro (1/4 c) for the thyme and basil.

If you want a stronger tomato flavor, chop a few more sun-dried tomatoes and puree them with the yogurt before topping the pancakes.

Submitted by SP_STEPF

A fun appetizer!

Submitted by MISS_KITTY

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

Submitted by 3BOYZ2FEED

The same great taste of the Italian favorite, but this one is good for you!

Submitted by CONNIE563

Fresh and juicy during spring and summer months, strawberries are delicious when combined with tender spinach and crunchy toasted almonds.

Submitted by CHEF_MEG

When looking for something stunning to serve at the next spring or summer gathering, try this quick and easy fruit pizza. It makes a delicious, refreshing dessert and a colorful centerpiece.

This lively low-saturated fat pasta dish contains lots of tomatoes and herbs and very little oil.

Banana Popcicles with a delicious Chocolate Peanut Butter Coating

Submitted by XKRISS6X

Submitted by LEANNE728

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

Submitted by COACH_NICOLE

This simple summer recipe is good hot or cold. The creamy avocado pairs so well with fresh summer tomatoes.

Submitted by MBH1118

This is a great dessert that's delicious when strawberries are in season.

Submitted by CHEF_MEG

Saute bacon until tnder crisp, add parboiled greens and season with apple cider vinegar and splenda to tastse

Submitted by LOGOULD

By choosing a darker chocolate and fat-free evaporated milk, Chef Meg was able to cut the calories of this chocolate dip in half!

Submitted by CHEF_MEG

A healthy and filling middle eastern dip! Eat it as an appetizer or snack with some pita. Why buy your hummus ready made from the store, when you can make it yourself?

Submitted by GRANT_ME_WINGS

Eggplant with an added kick makes this a great side to dip in.

Submitted by KBRADLEYSLP

Baked Eggplant, Tomatoes and Feta

Submitted by ESKIMOKISSES1

For a snack or dessert, they're good!

Submitted by FIREFLY75

A fun pie for St Patricks day or ANY day!

Submitted by NIGHTSKYSTAR

A tasty variation on the traditional popper. My hubby likes these for superbowl sunday. You can also vary the recipe by adding 2 -4 T fat free sharp cheddar shreds to the cream cheese mixture. Also you can use panko crumbs for a crispier coating. Make these at least once before serving to company, as it takes a knack to get them to come out nice looking.

Submitted by KEEYAHWE

Great healthy option for a potluck. Without the olives it's completely fat free! You can add jalepenos for an extra kick. Add avacado or turkey chili to make it more filling for a meal (will add fat).

Submitted by NICOLEGT125

One day I decided to substitute a can of black beans for garbanzo beans while making hummus. t might actually be better than garbanzo bean hummus. I added the basil because I had some growing in my garden.

Submitted by YARDENXANTHE

These are SUPER easy, quick, and amazing – perfect for snacking on the go.

Submitted by FANNETASTICFOOD

Great for tacos, enchiladas or served as a sandwich with some added BBQ Sauce.

Submitted by SKISINCO

combine one 12 oz pkg broccoli slaw, 4 Tblsp lite mayo and 2 oz raisins w/salt and pepper to taste - mix

Submitted by LOGOULD

A quick and easy dinner that is also low-fat.

Submitted by LYZ219

This recipe is really easy; it's really more of a process than a recipe. Rice paper wrappers, which are available in the ethnic sections of most larger supermarkets these days, are a great way to wrap your veggies and protein for a quick snack or light lunch.

Submitted by CHEF_MEG

Great healthy power boost!

Submitted by CILONIS

Submitted by OHNLEITER

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

Submitted by CHEF_MEG

This traditional Mexican sauce is spicy and goes well with Chef Meg's Cocoa-Crusted Pork Tenderloin.

Submitted by CHEF_MEG

This is a delicious, light, refreshing dessert. It's low cal and sugar and can be made with the lite pie filling in any flavor. Note that this needs to be made the night before to soften the graham crackers.

Submitted by HOCKIMAMA

These onions add flavor to any dish, from soups and sandwiches to stews and dips.

Submitted by CHEF_MEG

This "Spinach & Avocado Cannellini Bean Hummus" is what would happen if hummus and guacamole mated!

Submitted by FANNETASTICFOOD

Think you dislike beets? Not after trying this recipe! Roasting brings out the beets' natural sweetness, and the feta offers a nice, salty contrast.

Submitted by CHEF_MEG

A healthy take on the Greek eggplant casserole.

Submitted by KHILKEY

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

Submitted by CHEF_MEG

Submitted by GGKIDS7

A lighter accompaniment to Turkey. All the flavors of Thanksgiving without swimming butter and sugar.

Dried cranberries (or other dried fruit) can be substituted for the fresh cranberries, if the fresh are not available.

Submitted by 15THC_ODETTE

This vegetarian chili can be made on the stove top or in a slow cooker.

Submitted by AEGARRISON

Submitted by SHANNJ77

Perfect for your next party--or turn any snack into a festive event!

Submitted by CHEF_MEG

A great meal on a cold day!

Submitted by SAUGADREZ

Serve these holiday cookies with a cup of tea or lowfat vanilla ice cream.

Submitted by CHEF_MEG

This simple and delicious appetizer is very festive--red and green for the holidays.

Submitted by CHEF_MEG

This soup is healthy and deliciously flavorful thanks to the curry and creamy coconut milk!

Submitted by FANNETASTICFOOD

Time to Pick a Bone
You can make a good ham and bean soup using just cubes of ham alone, but to get the best flavor you should use a ham bone. You can get your ham bone from the butcher, since they will often give them away or sell them very cheaply, or you can use a leftover bone from a ham that you have served for dinner.

If you are making a ham for dinner, then any leftover ham can be used in the soup as well. In fact, the best ham and bean soup recipes use both ham bones as well as cubes of ham.

A sweet and crunchy taste for this terrific chicken dish.

Submitted by HEATHER121

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

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

Cabbage is a great source of vitamin C!

Printed with permission from the American Institute for Cancer Research

This homemade alternative to store-bought granola bars, is a good source of protein, fiber and healthy fats. Tasty and so simple to make! A quarter cup of raisins (not included here) also make a yummy addition!

Submitted by COACH_NICOLE

Most pasta salads are heavy on the pasta and light on everything else. This version, which can be served warm or cold, includes a hefty portion of vegetables--both spinach and tomatoes.

Submitted by CHEF_MEG

This low-calorie, low-fat version of the classic bbq sandwich will be a new family favorite!

Submitted by INFJMJ

Lemony coriander and smoky cumin pair perfectly with sharp Cheddar in this grown-up spin on scalloped potatoes.

Submitted by SP_STEPF

A great side dish for dinner or a wonderful breakfast alternative.

Submitted by IGUANAMOMMA

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

This version only has 225 calories per serving!

Submitted by EMMJAE

Lean and versatile, this recipe is the little black dress of your healthy recipe arsenal. Cook this roast on a Sunday and enjoy it throughout the week. We used no salt, just pepper for a truly flavorful roast.

Submitted by CHEF_MEG

This apple crisp is sweet and simple to prepare, but uses very little added sugar.

Submitted by JLCROMP

A hot brown is a Southern classic: An open-faced turkey sandwich is topped with a cheesy sauce, bacon and tomatoes. This one's a lot lighter, but you'd never know from the taste.

Submitted by CHEF_MEG

This creamy dessert is low in saturated fat, cholesterol, and sodium.

Low fat sloppy joes that don't skimp on flavor!

Submitted by RHG2525

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

Submitted by SP_STEPF

Gazpacho is one of my favorite summer meals, and it's no coincidence that it's also one of the easiest to make. It's simply a chilled, usually blended vegetable soup of Spanish origin.

Submitted by CHEF_MEG

So good, you'll think someone brought home takeout!

Submitted by CHEF_MEG

This is a recipe i put together last night with the veggies I had in the fridge and my husband and daughter LOVED it. Very yummy over ride pilaf or couscous. You can add chicken or fish to make this a non-veggie meal

Submitted by VEGGIEDOC4LIFE

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

Submitted by CHEF_MEG

Like crab cakes -- but with salmon!

Submitted by JCOOKSON

Just like Chef Meg's mom (who was from Britain) used to make!

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

A quick and hearty soup with plenty of spice!

Submitted by SP_STEPF

This pie crust has a crunchy addition: pepitas, or shelled pumpkin seeds. They add a nice nutty flavor.

Submitted by CHEF_MEG

Ditch those packets from the supermarket, and whip up a batch of this simple, tasty taco seasoning!

Submitted by CHEF_MEG

Large enough for two people (120 calories each)- or a filling "meal" for one... My family loves these. A great way to get your protein, dairy and fruit in one serving-- very filling! Even a friend who doesn't like cottage cheese loves this!

Submitted by OILPAINTER

Start your day with this hearty vitamin-rich granola.

Creamy pudding makes fantastic frozen treats.

Hummus goes South of the Border!

Submitted by SP_STEPF

These tasty roasted vegetables can be cooked on the grill or roasted in the oven! The pineapple adds a wonderful sweetness to the vegetables. This recipe is easily modified to include your favorite vegetables or spices.

Submitted by HONEYLEA

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

This is one recipe for cauliflower everyone will love!

Submitted by TERRYN3

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

Submitted by SLIMKATIE

A lovely egg dish that highlights all the flavors of late spring. This dish can be made ahead of time and served room temperature. Perfect for brunch or even a light lunch!

Submitted by RICKIEBETH

No flour.

Submitted by ROSERED5

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

Submitted by AMROZ123

Delicious and quick, this recipe is a great way to get more fish into your healthy meal plan!

Submitted by RACHIELOO

Sweet and nutritious Yojo to restore your mojo! Many thanks to my friend Julie for giving me this recipe.

Submitted by YERVANT

Submitted by SEASPARROW

This makes an easy weekend brunch or quick breakfast.

Submitted by NANALINDA5355

I think that gazpacho is quite the refreshing soup option--especially in the summer. It goes well with a simple sandwich as well as something a little fancier and off the grill. Not only that, but it is actually pretty healthy for you as well--gazpacho is made up of all kinds of different veggies.

Submitted by DAILYSPARKGUEST

I love enchiladas! These are full of vegetables in addition to the cheese and creamy sauce. Each one has a full serving of veggies, plus almost 20% of your daily fiber.

Submitted by CHEF_MEG

When I threw this recipe together, I was actually shocked at how absolutely delicious it turned out. It's lip-tingling and packed full of flavor, with wonderful texture!. You won't even miss the deep fryer!

Submitted by SHEHEATHIE

A simple, hearty meat-free meal. Pair with a green salad, and dinner is ready.

Submitted by CHEF_MEG

These healthy breakfast bars provide a respectable level of protein and fiber without a ton of calories. Best of all, they can be eaten on the run. Reconfigure the "additions" to suit your fancy.... or replace the Splenda with another sweetener if you're trying to stay "au natural." This is a base recipe that can be tweaked to your taste!

Submitted by TUESDAYS

Get your daily dose of omega-3 fatty acid with this lime and ginger flavored salmon dish.

Ready in just 20 minutes.

These are light, fluffy, and only about 50 calories each!

Submitted by SKYSHOOTER44

Healthier twist on rice krispie treats

Submitted by KRICKETGIRL

Penne Pasta Salad

Submitted by HEIDI14DAN

Submitted by SARAK31

This recipe is courtesy of Bunny Dimmel (bunnydiet dot com). A nice treat for peanut butter and chocolate lovers at only 58 calories per cookie.

Submitted by BDUNCANDIET

Creamy, frozen pumpkin pie sandwiches!

Submitted by KRHINKY

This chilled creamy soup is great for hot days. It is filling and very low in calories. Perfect for a light lunch or as a dinner starter.

In summertime, I like to use this stone fruit salsa over fish or chicken, or as a topping for Greek yogurt.

Submitted by CHEF_MEG

A tasty shrimp dish, that's great for entertaining.

Submitted by VBENNETT6287

Submitted by LORELAIS

This soups works well with most vegetables from the garden-- experiment and use vegetables that are in season. Chef Meg was inspired to create this meal after a trip to the farmers market. Be creative and use whatever vegetables you have on hand!

Submitted by CHEF_MEG

Citrus and cilantro dress up grilled fish.

Submitted by CHEF_MEG

I started making my own granola, and I wanted a recipe with no added fat.

Submitted by SP_STEPF

Easy pasta dish to throw together in about 30 minutes. The egg yolk & parmesan "sauce" creates a creamy but lower-calorie base alternative to most "cream sauces."

Submitted by FIT-WHIT

This quick and healthy snack takes minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.

Submitted by MATCM81

Black Bean Salsa

Submitted by JANAE55

This is a fast, easy and delicious way to get in fresh raw broccoli. I adapted the recipe from the Whole Foods Broccoli Crunch Salad. The ingredients are simple and relatively inexpensive but they charge $8.49 a pound for it....much cheaper to make at home....and fresher.

Submitted by CLAUDIA1896

Low-fat cottage cheese is the secret to the dressing in this delicious low fat and saturated fat, low cholesterol, low sodium mixture of vegetables and herbs.

This warm creamy soup tastes decadent and heavy, without any extra calories or fat.

Submitted by THEFRONTBURNER

Fresh veggies & mixed beans tossed with a light vinegar & oil dressing. Great for pot-lucks, or side dishes with any meal!

Submitted by FIT-WHIT

This is a great basic to always have on hand! Instead of spending money on expensive, oil-packed sun-dried tomatoes, make your own.

Submitted by CHEF_MEG

These have a great flavor, the perfect amount of sweetness, and a nice, soft texture (be sure to use whole wheat PASTRY flour, not regular whole wheat!). Nutritious, too!

Submitted by FANNETASTICFOOD

This is THE most popular recipe on SparkRecipes. We've added more vegetables and reduced the sodium drastically to make it even better.

Submitted by CHEF_MEG

Top this soup with toasted tortilla strips and serve with lime wedges and avocado slices.

Submitted by CHEF_MEG

I love this stew because it can be made from your pantry and freezer. I always keep red potatoes, turkey sausage, and beans on hand. It's great for those nights when you just don't want to brave the cold to go to the supermarket.

Submitted by CHEF_MEG

This is a recipe that sounds (and tastes) fancy but is actually quite easy to make--and ready in just 15 minutes.

Submitted by CHEF_MEG

This is a thick hearty BOLD tasting stew. The ginger gives it a kick and the coconut milk adds a delicious texture and rich flavor. I was apprehensive at first as I wasn't too sure how this stew would turn out but it ended up being AMAZING, everybody loved it and had multiple servings, the pot was empty in no time !!! I promise this stew will not disappoint!

(use homemade chicken broth and you can cut the sodium in half in this recipe)

(for extra protein add a can of chick peas, but rinse well to keep the sodium low)

Submitted by JANNERS1980

Submitted by DELAINEJW

Cheesy, rich, delicious--just what you expect in macaroni and cheese. What you won't expect? 2/3 the fat and half the calories of the original!

Submitted by CHEF_MEG

I love this spread this over whole wheat toast for breakfast with nut butter or to thicken my fall soups. My son Josh loves it with bananas. You won't believe I didn't add any sugar!

Submitted by CHEF_MEG

Whole wheat bread gives this side staying power. The fruits and vegetables bulk up the dish, so a little goes a long way. A bit of turkey bacon adds another layer of flavor without adding many calories.

Submitted by CHEF_MEG

Cut out the fat by leaving out the meat. This thick stew is perfect on top of a baked potato. For a thinner soup, add water.

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

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

Submitted by JOJOMKE

One of my biggest fast-food temptations are greasy fried egg rolls from places like Panda Express. I made over this healthy version using lean chicken and fresh vegetables. Baking the egg rolls instead of frying them saves even more calories and these don't disappoint! They're flavor packed and I can make them often without feeling guilty. I serve them at parties, or for dinner with a side of brown rice. (Un-Chained Recipe Contest Entry- Fast Food Category)

Submitted by SARASMITTY

This seasonal salad is ready in a flash. You will love the softness of the greens with the crunch of the radish and pomegranate.

Submitted by CHEF_MEG

My dip has all the flavor of the original, but it's much easier on the waistline. I prefer to eat this "dip" with a fork or raw vegetables.

Submitted by CHEF_MEG

Satiate your craving for chili dogs with this tasty dish.

Submitted by CHEF_MEG

This is the best kind of healthy recipe makeover: the kind no one will notice. Believe me when I say this dish is one of the best meals I've ever eaten.

Submitted by CHEF_MEG

After one sip of this savory pumpkin soup, you will be surprised to find it packs a little heat.

Submitted by CHEF_MEG

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

I love to increase the nutrition of baked goods by adding whole grains. That's the secret to these pecan tarts.

Submitted by CHEF_MEG

At only 53 calories a piece, these soft cookies are sure to please!

Submitted by COOKINNANCY

A steakhouse quality supper ready in under 10 minutes!

Submitted by SPCOOKBOOK

All the flavor you crave, in macaroni and cheese form to keep your fingers clean!

Submitted by CHEF_MEG

Paneer is a kind of fresh Indian cheese. It is simple to make and I personally find it as delicious as cheddar or mozzarella.

Submitted by SJEROSLOW

Forget takeout and TV dinners. This meal is ready in just 10 minutes.

Submitted by SPARK_RECIPES

This is a great way to use leftover brown rice; it makes a satisfying and delicious meal.

Submitted by CRAFTYWANDA

All the flavor of bruschetta, in a mushroom!

Submitted by CHEF_MEG

You will think you are dining in a screened in-porch with the colonel as your host when you bite into this pan-fried chicken.

Submitted by SPARKSOLUTION

This stuffed bell pepper recipe is really delicious! You can use red bell peppers if you like that flavor better. It incorporates your protein, starch, and veggies in one neat package! Brown rice is used for an added nutritional punch.

Submitted by KS76017