Cookbook creator says: Good way to get a MUFA in your day.

Submitted by KELLIEJOJO

Seitan is sauted with cumin, tossed with roasted veggies and rice, then topped with a very rich guacamole for those days that you just have to have something a little extravagant

Submitted by MADDY_AVENA

The dressing makes the fruit an extra-sweet treat.

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

Submitted by AMROZ123

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

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

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

Submitted by COACH_NICOLE

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

Cucumbers give this guacamole a refreshing flavor.

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

A great side dish that complements any entree.

Submitted by VICKYGAYLE

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

Submitted by CHEF_MEG

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

Submitted by CONNIE563

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.

A recipe that is full of great taste and loaded with potassium.

Submitted by CHATTYCATHY2

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

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

I don't like fish much, but I love this recipe! I think the sauce can be used with other fish/seafood.

Submitted by JENNAGUERRA

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

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

Submitted by CHEF_MEG

Using brown rice will give you lasting energy.

A yummy way to cut the calories, not the tradition.

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

Submitted by JLCROMP

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

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

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

Featured in the revised edition of The New American Plate.

Printed with permission from the American Institute for Cancer Research

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

Submitted by PBERGER3

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

Submitted by RHG2525

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

Submitted by AEGARRISON

A kickin' vegetarian pizza! Extra-good, 'cause it's made on a whole wheat crust!

Submitted by CURVES_N_CURLS

This is a delicious and easy Pakistani recipe

Submitted by QUILTBUGJ

Instant coffee in the batter intensifies the chocolate flavor. Beating the sugar and eggs together gives the baked brownies a crackly surface.

A traditional and very popular Indian chicken dish which is bursting full of flavour and colour

Submitted by PSDAHRI

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

Submitted by JOGANRAY

Everyone will love this simple dish that's full of flavor!

Submitted by SMOKINGSBADFORU

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

Bake these over the weekend, and enjoy throughout the week for breakfast or a snack.

Submitted by HEARTS4U2

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 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

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

A old favorite just got even better!

Fluffy dish will tickle your taste buds.

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

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

Submitted by CHEF_MEG

Brought To Your Kitchen From SparkPeople Member: LBBROCK195

Hummus goes South of the Border!

Submitted by SP_STEPF

When the craving for chocolate hits, try this Chocolate-Cinnamon Bread Pudding. The warm melted chocolate makes it a definite comfort food, while the whole wheat bread and evaporated skim milk adds to its nutritional punch.

A spaghetti squash recipe that has a classic Italian twist.

Submitted by HAPPYKAT71

A hearty, homecooked meal that everyone will love! Serve with steamed broccoli and sweet corn for a complete vegetarian meal.

Submitted by COACH_NICOLE

Chicken and a savory sauce wrapped up.

Submitted by *SPARKLEMAMA*

A sweet and crunchy taste for this terrific chicken dish.

Submitted by HEATHER121

Easy and healthy grilling recipe.

Submitted by MBETOURNAY

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

Tired of the same ol' green beans? Then, try this recipe!

Submitted by BETINA1

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

Stir-fry vegetables with bamboo shoots, shiitake mushrooms, and shirataki noodles - Simple to make and delicious!

Submitted by GLOBALEMPIRE

Quick, easy and tasty turkey burgers with a kick.

Submitted by JIMINNYC

A tasty way to get your veggies during BBQ season

Submitted by EMMAPALE

This soup, based on a Turkish recipe given to me by a friend, is incredibly filling. (It is called Bride Ezo Soup.)

Submitted by SP_STEPF

A wonderfully filling recipe.

Submitted by 1STCINDERALLA

A quick and delicious smoothie to satisfy that sweet tooth in a healthy way! My kids LOVE these smoothies.

Submitted by RAEBRALOP

Great tasting and Healthy alternative to fries.

Submitted by LIZZS2NDCHANCE

Veggie Burgers full of Veggies

Submitted by BETTYVEGGIE

These sautéed pork chops with a curried pan sauce make a quick weeknight dinner.

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

Submitted by FANNETASTICFOOD

A round steak dish that tastes like a million bucks!

Submitted by CHRISTIANWOLF

This roasted chicken gets its sticky coating from the juices it releases while being baked.

Tradition with a vegan twist.

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

Submitted by RACHIELOO

A fun pie for St Patricks day or ANY day!

Submitted by NIGHTSKYSTAR

This light pasta dish has 2 1/2 servings of vegetables in each portion.

Submitted by SP_STEPF

A tempting dish that will delight all who consume it.

Traditional, classic Israeli Salad, perfect as a side, salad, or as filling for your pita.

Submitted by LOULOUB

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

Use your indoor grill to make a wonderful vegetable sandwich!

Submitted by TERRYDROSDAK

I love this as my main dish but you can add some grilled chicken if you just can't live without meat! It makes great leftovers to take to work for lunch too.

Submitted by GINGERKISS

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

In my old neighborhood, there was an amazing takeout place where I'd get Thai curry vegetables on a pretty regular basis. I didn't think I could make it, or make it healthfully for that matter - until this morning. I played around with what I had on hand and came up with the following recipe for tonight's dinner, with plenty to freeze for later cravings.

Submitted by ABSINTHEMINDED

Easy marinade, and short cook time.

Submitted by ASHLEYB28

slightly sweet, excellent for over-ripe fruit

Submitted by EMILYLAMBERT

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.

This dish inspired by Costa Rican spices seems exotic, but it uses spices and ingredients you already have around the house: coffee, cocoa and cinnamon. You'll wonder why you've been relegating these flavorings to dessert!

Submitted by CHEF_MEG

Use as a side with coffee-cocoa rubbed pork tenderloin.

Great alternative to stuffed peppers.

Submitted by STRIVE4BALANCE

good as either side dish or meal

Submitted by KATOUSIGNANT1

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

Submitted by FANNETASTICFOOD

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.

Top with maple syrup, fresh berries, or bananas sautéed with a bit of butter and cinnamon.

Serve this creamy rice dish as a side with roast chicken or pork, or increase the serving size for a vegetarian entree.

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

Submitted by CHEF_MEG

The only turkey recipe you'll ever need--no basting necessary.

Submitted by CHEF_MEG

A delicious, nutritious cake--wonderful in the fall with fresh apples from the orchard.

Submitted by WIFEANDMOM

This recipe doesn't use flour OR oil (oats and applesauce instead)

Submitted by EBUROS

With this dish you get a serving of fruit in every portion. Dice the orange if you prefer smaller pieces and�if you�re feeling creative�use a vegetable peeler to create curls of orange zest.

Submitted by CHEF_MEG

These moist pancakes are lightly spiced for the palate of my young child. If you like a bit more pizazz, you can increase the spices or add others. Cinnamon and pumpkin pie spice both work nicely here.

Submitted by ANNE_SP

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

Submitted by CHEF_MEG

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

Submitted by OURSUNSHINELOVE

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

This recipe is part of "The SparkPeople Cookbook." Order your copy today! This salad is even better the longer it sits in the fridge, so we love to make a big batch of it and eat it throughout the week.

Submitted by CHEF_MEG

from Harvard Health Institute

Submitted by CFELTS217

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

http://www.foodnetwork.com/recipes/ingrid-hoffmann/broccoli-and-celery-slaw-recipe/index.html

Submitted by GUNMETALGREY

Although skull-shaped pans are not mandatory, they make the entire process approximately 5x more spooky.

Submitted by SERPENTINE

I make this every year for Halloween and throughout the fall. We eat it with corn bread. Tastes great with a little shredded cheese on top. Great for Potlucks!

Submitted by SBNEMITZ

Eat this recipe and you’ll forget all about "regular" pasta! Use this recipe sparingly, for special occasions, because there is a fair amount of saturated fat.

This delicious vegan chili is the perfect meal for a cool, fall day. For more recipes like this, visit The Front Burner.

Submitted by THEFRONTBURNER

Instead of a whole pie, try making bite-size tarts. The diminutive desserts cook quicker and are automatically portion controlled. Plus, they're easier to make for a crowd, and there's no need for a fork and plate.

Submitted by CHEF_MEG

Rich, flavorful honey mustard chicken with carrots and potatoes.

Gravy gets a bad rap, but this tasty sauce can be made with almost no fat.

Submitted by CHEF_MEG

This soup is so versitile. I wind up tossing in whatever vegetables I need to use up and it always tastes good. Sometimes I add a bit of hot sauce for a kick.

A serving is about a cup, just perfect to pack for lunch with a half sandwich.

Submitted by AZHIKERCHICK

I love making this soup throughout the fall and winter. It's filling, healthy and stores well. Perfect with a grilled cheese sandwich on whole wheat bread.

Submitted by COACH_NICOLE

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

Submitted by THEFRONTBURNER

How does Coach Dean fuel his busy day? With this hearty, healthy breakfast, of course!

Submitted by SP_COACH_DEAN

This light recipe is great for lunch, supper, or both. It serves eight, so cook once and eat twice!

Submitted by CHEF_MEG

Garlic lovers, rejoice! This recipe contains a whopping two heads, but the flavor mellows and sweetens when baked.

Submitted by CHEF_MEG

So yummy and sweet ... you don't even need syrup!

Indian spices add zest to this traditional vegetarian dish.

Submitted by LOTUS737

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

Submitted by LOTUS737

This is a chocolate pudding recipe that I modified for my lactose intolerant husband. It uses Unsweetened Original Almond Breeze, but I think that unsweetened soy milk would work too.

Submitted by PRAIRIE_MUM

This classic German stew is made with lean trimmed beef stew meat and cabbage.

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

Submitted by FANNETASTICFOOD

This is a quick and easy main dish.

Submitted by LOJIBWAY

Don't run out the door without breakfast! Grab a portable, delcious, and nutritious breakfast cookie.

Submitted by COFFEEBEANS

A sweet dish of sauteed summer vegetables, guaranteed to make your mouth water!

Submitted by LOVERMINE

Submitted by TODD717

Tofu is high in protein and calcium, low in fat and sodium, and cholesterol-free.

A multigrain, wholesome food. My kids love this and it holds together well for sandwiches. The seeds can be omitted if you like.

Submitted by OPENMYMIND_2

A double-hitter: Each portion has almost two servings of vegetables.

Submitted by CHEF_MEG

The night before Thanksgiving and on Christmas Eve (in preparation for holiday gatherings) we all gang up in the kitchen and whip up batch of these goodies! Fruit never disappeared THIS fast!

Submitted by GOJAZZYNANNA

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

These pork chops get a fruity kick to them.

This is such a hearty savory soup--and it's vegan! The color alone should win you over. By roasting the vegetables you get a sweet smoky smell and taste.

Submitted by CHEF_MEG

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

This vegetarian chili uses some secret tricks to boost the flavor without adding calories!

Submitted by SP_STEPF

This cornbread was a serendipitous success. I didn't have cornmeal but I had masa de harina (corn flour). As it turns out, masa de harina yields a light and fluffy cornbread!

Submitted by SP_STEPF

I used a small venison roast, which has less fat and calories than beef, but most folks won't have a freezer stocked with deer meat. The crock pot makes this easy and it smells and tastes great! I wouldn't have thought that the turnips and squash would be a good combination, but my DH suggested it, and it was very good!

Submitted by XHOOSIERLOSER

Pumpkin is subbed for butter in this lowfat treat! Cranberries and almonds add flavor and nutrition!

Submitted by CMWELLS83

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

The basic Tofu Breakfast Scramble

Submitted by TRIPLEMWF

Though we loaded up on the veggies, we didn't skip on the good stuff!

Submitted by SP_STEPF

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

Submitted by TAM101

This recipe came about because I had just made vegetable enchiladas and had leftovers, plus quinoa from earlier in the week. Thankfully, this experiment yielded a hearty, delicious meal.

Submitted by SP_STEPF

This salad combines most of my favorite foods: avocado, almonds, beets, mango, onions, and carrots. Topped with a lime-cilantro dressing, it's irresistible!

Submitted by SP_STEPF

Tasty and Nutritious

Submitted by FLYAWAYFREE

Easy and tasty. Start it cooking and walk away.

Submitted by KARLEE2255

My mom gave me this recipe. She eats it daily. It is very tasty! I started losing weight after adding it to my regular diet. Sometimes I add hot sauce to spice it up a bit! I hope you enjoy it as much as I do!

Submitted by KITKATK

This hearty soup will warm you from the inside out.

Awesome way to get some whole grains and protein into a fluffy pancake! Delicious with some sugar free syrup.

Submitted by KEEPITMOVIN_H2O

Just one of these muffins packs nearly 9 grams of protein! Pack one of these sweet, moist and delicious treats in your gym bag for a post-workout snack.

Submitted by SP_STEPF

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

Submitted by PISCESWOMAN87

Cold, it crunches and pops in your mouth with a bold, nutty taste. Hot, it becomes smooth and more mellow. Either way, buckwheat (kasha) is a healthy, hearty breakfast.

Submitted by CHEF_MEG

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

Submitted by SP_STEPF

Ditch the toaster pastry. They're loaded with sugar and fat--and not much else. My hand tarts are full of fruit, and if you make them ahead of time your kids can grab them and go.

Submitted by CHEF_MEG

Vindaloo is one of my favorite dishes in the world! This spicy Indian curry can be made vegetarian or with meat and is packed with spices. For those new to Indian cooking, I simplified the spice list, choosing five you might already have on hand.

Submitted by CHEF_MEG

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 whole-grain flour.

Submitted by CHEF_MEG

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

Try using an English Cut Beef Roast. It is economical and flavorful. This cut of meat comes from the shoulder or neck area of the animal.

Submitted by CHEF_MEG

Serve on whole-wheat buns with plenty of veggies, and you'll have a BBQ meal that even a meat lover will crave again and again.

Roasted peppers and almonds pair with fresh parsley in this tangy Spanish-inspired sauce.

Submitted by CHEF_MEG

A lowfat version of this yummy drink.

Submitted by TIERRA67

Submitted by LINJEN

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

Submitted by CHEF_MEG

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

Puttanesca is one of my favorite Italian sauces. This version turns ordinary dried brown lentils into real comfort food.

Submitted by SP_STEPF

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

Submitted by CHEF_MEG

Chewy, homemade flatbread makes any meal seem special. Use in place of pitas, bread, or crackers!

Submitted by CHEF_MEG

Submitted by LOTUS737

Lentil dish: goes well with rice or tortillas

Submitted by MUM2TWO

Submitted by SKAMENTZ

The secret to this hearty vegetarian chili is butternut squash. It holds its shape and adds a layer of flavor and sweetness.

Submitted by CHEF_MEG

This hearty soup is perfect for when there is a chill in the air, and you want dinner waiting for you as you walk in the door. NOTE: You must soak the beans overnight.

Submitted by CHEF_MEG

A steakhouse quality supper ready in under 10 minutes!

Submitted by SPCOOKBOOK

This is the easiest recipe I know, and it's quite tasty, too. Grill or saute chicken, cook rice and top with salsa!

Submitted by SP_STEPF

A single serving = less temptation! Really good sized brownie with no added fat or refined sugars. Cook in your toaster oven and have dessert in less than 30 min. :D

You can nix the protein powder and just add another tbs of flour, too. The brownie/cake thingie is softer and more fudgy with the protein powder. It stays sort of creamy and moist in the middle - more like flourless cakes. The version without the protein is more a dense brownie with a normal crumb.

Submitted by LEONALIONESS

This dish is perfect for busy nights.

Submitted by CHEF_MEG

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