Submitted by CYNCITY69

A old favorite just got even better!

Very filling and hearty soup

Submitted by LYBBE1631

Submitted by KTFRIGO

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

A low fat and reduced sodium Chinese feast!

Submitted by CINDEEMCD

This is a great recipe when the garden is overflowing.

Submitted by CHEF_MEG

Submitted by PHD2010

These are great for a night where you just have to have nachos, but with a lot less fuss and fat.

Submitted by PHOTOGIRLME

A guiltless dinner favorite that's sure to please!

Looking for an excellent alternative to high fat pizza? Try this recipe...chock full of veggies and cheese, it's sure to please! Leave out the ham or add other fresh veggies of your choice.

Submitted by KSWASSON44

Submitted by TERRORLYNN

This is a slimmed down version of one of my favorite party foods--cheese fondue. Mashed cannellini beans slim down the recipe but keep a thick and luscious texture!

Submitted by SP_STEPF

This is a healthy adaptation to the "Watergate Salad" of old. It's a delicious, refreshing treat if you like pistachio pudding. It's low-fat, sugar-free, low-calorie, and has a serving of fruit and milk.

Submitted by ANEWAY

With "The SparkPeople Cookbook," desserts and treats are part of the plan. Chef Meg slims down favorite sweets, ditching most of the fat and calories--but keeping the flavor. This is a "must-try" recipe!

Submitted by CHEF_MEG

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

Rich, flavorful honey mustard chicken with carrots and potatoes.

Cookbook creator says: no bun and 2/3 cup = 147 calories

Cookbook creator says: Similar to Nik's recipe--try it

Got this from a five ingredient slow cooker magazine, but changed the thickening agent. It is cheap, quick to put together, easy and low-cal. Does it get any better?

Submitted by -AMANDA79-

Cookbook creator says: Use sour cream to cut back on the cream cheese. Add Parmesan cheese on top.

This is light and made with Cool Whip - best served with graham cracker sticks

Submitted by CALIDREAMER76

Submitted by SELAHTERRY

While variations abound, a traditional cobbler is a baked, deep-dish fruit dessert that's topped with a biscuit sprinkled with sugar to give it a bit of crunch and color.

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

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

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

So simple!

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

Y-U-M-M-Y........one of my favorites at PF Chang's....the Soothing Chicken Lettuce Wraps!!! I've made them here with extra lean turkey, but you could easily substitute ground chicken or tofu for the turkey and add any vegetables of your choice. This recipe will leave you saying...."PF who???"

Submitted by MRSDUDLEY

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

Submitted by PISCESWOMAN87

This is a makeover of Cracker Barrel's Chicken & Dumplings. My aunt had created the original recipe which called for 1.75 lb chicken and whole milk. It was always one of my families favorite dinners that I made once in a while on special Sundays. Recently, I decided to try a healthier version of it with lower calories, cholesterol & sodium to see if it would pass the "family test". It did! They couldn't tell the difference. The healthy version of this recipe went down 76 calories, 31mg cholosterol & 1104 mg of sodium per serving.

On a side note, I know some people who use prepackaged biscuit dough to make their dumplings to make it easier but I don't like the taste of the perservatives because it makes the whole recipe taste like it came out of can. There is nothing like homemade!

I love Subway's Veggie Delight, but sometimes I want a more meaty sandwich, sans the meat. I used to love Philly Cheese Steaks before going veg, and thought a thinly sliced portabella would substitute nicely. It did not disappoint!

Also, the nutritional information includes the marinade, most of which is drained off prior to cooking, so the sodium level is probably much lower.

Submitted by GROOVY-FLOR

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

There's no need to buy pumpkin pie spice. You can easily make your own at home. And it makes a great hostess gift for any fall event! Feel free to double or triple this recipe!

Submitted by CHEF_MEG

Try these light and low-fat personal pies for dessert during the fall. They're a great substitute for pumpkin pie or sweet potato casserole.

Submitted by CHEF_MEG

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

Very yummy and much lighter than regular chocolate chip cookies. Considered a hit by all!

Submitted by TERRIANGEL

An easy, healthy side dish

Submitted by HERCKLE

A quick and easy meal that packs protein and fiber!

Submitted by SOPHNSAMSMOMMA

This is my alternative to fried rice which uses no oil!

Submitted by RYDIAEMERALD

A juicy homestyle meatloaf made with lean ground turkey

Submitted by TRBOISE

Try this one hot or cold--it's delicious either way!

Submitted by SNEECH2

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

Submitted by COOKINNANCY

Straight from Mom’s recipe box.

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

Submitted by CHEF_MEG

You'll never know these cookies are lower in fat! Customize your cookies by using any flavor of "chips" you prefer!

Submitted by PHULLER

A great 30-calorie sweet treat!

Submitted by FLUTTEROFSTARS

Veggie Burgers full of Veggies

Submitted by BETTYVEGGIE

Orange rind and dried cranberries flavor a cake-style muffin that's easy to make and freezes well. Microwave at HIGH for 20 to 30 seconds to thaw. When fresh cranberries are available, use them to add a pleasant tartness.

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

Submitted by INFJMJ

Chef Meg's Beef Roast becomes a full dinner, complete with two servings of vegetables.

Submitted by CHEF_MEG

Submitted by TPGODFREY

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

A tasty variation on a favorite.

Cookbook creator says: opt. use fibre one cereal and ground turkey
opt. add cheese

Submitted by TSCHUMM

Easy and Delicious!!!

Submitted by LADEESUNSHINE

This cake takes a while to finish, but it's well worth the work! My picky husband and all of our friends love it! I'm going to be making lots of these in the future!

Just as the title says, it's fool proof, and yummy!

Submitted by LILDINI

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

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

Submitted by JENNLOVE

A great combination of meat, vegetables and whole grains for a great healthy comfort food.

Submitted by ANEW50

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

Submitted by AMROZ123

These muffins are sweet and chocolatey; you'd never guess they're low fat

Submitted by SBMMYERS

Something so simple and tastes great!

Submitted by ABC_123

To remove eggplant's bitter flavor, sprinkle slices with salt and let sit for 30 minutes before cooking.

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

Cookbook creator says: Saute broccoli and zucchini before adding to casserole. OPTION: add mushrooms.

Submitted by CHEF_MEG

Great tasting and Healthy alternative to fries.

Submitted by LIZZS2NDCHANCE

Cookbook creator says: similar to Olde Towne Theaters Top Sirloin steak with brown gravy

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 sings of the fall and early winter harvest.

Submitted by CHEF_MEG

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

This has so much flavor without a lot of guilt. Very easy recipe. Enjoy!

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

Submitted by TAM101

Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast.

Submitted by COACH_NICOLE

2 cups of this stew makes a filling and nutrutious lunch.

Submitted by REVASEAN

Chicken marinated in a ginger-soy-wine sauce tops this tasty vegetable dish.

Submitted by ONLY4LIGHTN

This recipe has a number of components, but all can be made ahead, particularly the tomato puree and the white sauce. You can substitute 3 (8-ounce) cans of tomato puree for the homemade tomato puree. You can also use a grill pan to prepare the vegetables indoors.

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

Easy, low-sodium recipe for the beginner cook!!

Submitted by OURSUNSHINELOVE

A very simple cookie recipe perfect for someone on a wheat and gluten-free diet.

Submitted by COWLVRSHELL

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

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

Submitted by CHEF_MEG

The onion is puréed so that its flavor carries throughout the biscuits. You can make and freeze the biscuits up to a week ahead. When ready to serve, thaw, wrap in foil, and heat in a 325º oven for 10 to 12 minutes or until thoroughly heated.

Cookbook creator says: I wanted a bit "stronger" flavor in mine, so I added garlic, celery, and black pepper...tasty, and a good soup for cooler Fall days.

Submitted by TAZARIA

This eggplant "pasta" is nutritious and delicious!

Submitted by ISABELLAMIRAC

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

Low calorie country style soup.

Submitted by JERROLNICHOLS

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

Submitted by RACHIELOO

A healthy spin on one of America's favorite appetizers.

Submitted by SHANNONBOBANNON

Fresh salsa is always better than bottled, and it is much lower in sodium. This salsa is great with tortilla chips, on tacos or burritos or tostadas, or even straight out of the bowl!

Submitted by TAHLON

Submitted by KATHY71

Fra diavolo style shrimp; terrific served with grilled vegetables.

Submitted by CARE211

Cookbook creator says: Very good. Satisfying if you have a sweet tooth or just want a litte sweet something. Calories can be cut by using only egg white and 2 tablespoon of Smart Balance.

Great vegetarian substitute for tacos.

Submitted by PETITEBAKER

Cookbook creator says: I used canned tomatoes and added herbs and spices to lower the calorie content instead of using the marinara sauce. It was just as easy. I baked the eggplant, then slightly layered two of three slices, spooned tomatoes over and sprinkled the cheese on top. Broiled till cheese melted.

Submitted by CAKE-OR-DEATH

Simple way to cook eggplant.

Submitted by SAHMWICH

Cookbook creator says: I loved this recipe. Super tasty. It makes up a huge batch, so I suggest if you are the only one eating this to cut the recipe in half. It was great as leftovers also.

Submitted by MEGRENEE2

Cookbook creator says: After you slice it, lay the slices on paper towels and salt it lightly. After a few minutes, blot both sides well with additional paper towels. It makes them "sweat" out the bitterness and then they taste yummy sweet

Submitted by GONZOSTAR

Cookbook creator says: could use shredded turkey or chicken also

Cookbook creator says: Salsa/Pico recipes like this are also surprisingly good using diced canned tomatoes. If you haven't tried this trust me it will taste nearly as good as fresh.I frequently add greenpeppersforAmorerad salsa.Lime/or Lemon juice IskeyAsItMakesItTasteBrighter.
Add4xgarlic;delete jalepanos&use Grn peppers.

Submitted by METALFINGER2U

Great for potlucks or picnics

Submitted by KASHMIR

From my Memaw's kitchen

Submitted by JEWELSRICH

Easy, yummy marinade for chicken

Submitted by JOYFULJUDYLYNN

This is a great recipe for summer, when you have a surplus of zucchini in the garden. Double or triple the batch and freeze them for quick and healthy breakfasts.

Submitted by CHEF_MEG

A light and refreshing dessert.

Submitted by LSAUVE

Cookbook creator says: For 8 full cheese sticks(16 halves); I used 1tsp flour, 1Tbsp egg beaters, 1/4 c. Panko, 1 Tbsp. spice mix. When I recalculated the cal. I got 44 cals. per piece (1/2 of stick); 3 pieces = 132.

Submitted by CHEF_MEG

Cookbook creator says: Instead of chips or tortillas, we took green leaf lettuce and used them as wraps. This makes a lot, be prepared to have left overs. Skipped olives and added dry ranch mix for a flavor burst.

Submitted by NICOLEGT125

Cookbook creator says: HOT--may want to reduce/delete tobasco. I found that 375 wasn't hot enough for this recipe and the coating was soggy. When I bumped the temperature up to 450 the chicken crisped up nicely.

Submitted by CHEF_MEG

Cookbook creator says: I love this fresh tasting, good for you dish. I like a tsp of garlic and a bit of salt and pepper for extra flavor.I eat this alone, in salads and wraps.Add 1 large can of diced stewed tomatoes,half a cup of green bell pepper and 1/8 cup of orange juice concentrate. Cukes? Zuchinni?

Submitted by CHIQUITA72979

Cookbook creator says: I'm going to make w/ changes. I'll use whole wheat pastry flour(sneak gr. flax into), use mayonnaise instead of butter saving about 10g of sat. fat. per T mayo, use 2% mozz, add wheat germ on top, add garlic, egg subst, nix boiling & squeeze dry frozen, add tomato or red peppers, water chestnuts..

Submitted by ERUPERTO

Cookbook creator says: Will canned sweet potatoes work as well for this?


Reply from SP_STEPF (9/15/10)
No, they need to be raw. If the sweet potatoes are canned, they'll already be too soft.

Submitted by SP_STEPF

Cookbook creator says: So GOOD, so QUICK. I used only 1 Tbsp of salsa and nuked it for 50 seconds and egg was almost perfect (few seconds less next time for a softer yolk) Put it atop a slice of whole wheat toast. Delicious breakfast in less than 2 minutes!

Submitted by MVIGIRL

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