Cookbook creator says: Perfect recipe for 1 or 2. If you're really going to take the bone out , try turkey wing instead; remove the skin and just up the nutrient counts by weight. You know, giant turkey vs tiny chicken (probably 1:3).

Submitted by YNIMER

Cookbook creator says: Select a fresh fish portion of appropriate one-person-size then just use the seasonings to taste.

Submitted by DREAMERZZZ

Cookbook creator says: This would be a good place to substitue whole wheat pita or tortilla, egg roll, spring roll or maybe wonton wrapper

Submitted by CHANAMAGOO

Cookbook creator says: Let's add some chilies and garlic to this one.

Submitted by MATCM81

Submitted by POOH99

Submitted by POOH99

Submitted by NIKI778

Submitted by POOH99

Beans are an easy source of protein without all of the fat.

Tahini is ground sesame seeds. This is a great dressing or dip for grilled chicken, salads or steamed veggies, especially broccoli. Has a strong, spicy and nutty taste.

Submitted by NELKATA

Calcium, protein, and vitamin packed, this quick snack will not leave you hungry.

A delicious way to start a meal!

Submitted by DSTENORE

Simple, light. Salmon steamed, tuna, crab, shrimp can be substituted or mixed. Serve with tomatoes and whole wheat grain. 1-2 servings

Submitted by !RENEE

This is a cool, simple, breakfast oatmeal

Submitted by SEATTLEJO

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

Ditch the crust and boost your veggie intake with these eggplant "pizzas."

Submitted by GONZOSTAR

A super easy version of the crispy fried eggplant parm I love!

Submitted by JFALGIATANO

Tasty & quick soup

Submitted by SUG@RPANTS

On a quest to create a high protein breakfast I just threw some ingredients together and it resulted in this tasty alternative to scrambled eggs.

Submitted by YANOWAHT

A great tasting, dairy-free way to make tofu and satisfy your craving for egg salad.

Submitted by NOEXCUSES5

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

Submitted by 3BOYZ2FEED

Salmon is loaded with healthful omega-3 fatty acids. These are also found in tuna, herring, mackerel and sardines.

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

Submitted by LOVERMINE

This super simple supper is packed full of fruits and veggies.

Fluffy dish will tickle your taste buds.

Try our version of this spicy south-western favorite.

A yummy side dish to serve with pork or chicken.

Submitted by ANNIEBNANNIE

No added fat or salt is used or needed in this tasty potato dish.

Ready in 25 minutes.

Beans are a great source of fiber.

This is a light salad that makes a great addition to an Italian dinner or perfect for lunch.

Submitted by SHARONMAY2007

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

Submitted by CONNIE563

Drink your veggies!

Printed with permission from the American Institute for Cancer Research

Yum! Try this quick and easy thin crust pizza.

Brought To Your Kitchen From SparkPeople Member: LBBROCK195 "This pizza on bread is very versatile. You can use sliced sandwich bread, bagels, tortillas, English muffins, pita bread, or dinner rolls. I use sandwich bread and tortillas most often."

Submitted by TODDMR10

Take pita bread to a crunchy new level.

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

Submitted by SLIMKATIE

Great on a hot day!

Submitted by BIGFATMOMMY

A great wrap for lunch or filling enough for a dinner.

Submitted by PRINCE$$

Quick and tasty. 1-2 svg

Submitted by !RENEE

Pork chops in a peanut sauce.

Submitted by ONCEMORE2006

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

Submitted by JLPNURSE

Cookbook creator says: Easily down-sized.

Cookbook creator says: Quarter this recipe and it's a keeper.

Submitted by JZIM78

Cookbook creator says: 1/2 this one

Submitted by VICKYGAYLE

Submitted by JULZ654

Submitted by NIAMHCAS

This is a great substitute for ice cream, my weakness!

Submitted by MARIAOROURKE05

Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

Learning to live without added salt?

While one large sandwich is good, try cutting the bread into smaller pieces. Each bite of these open-faced morsels can be quite tolerable without added salt if all ingredients are at room temperature.

And, if each bite is savoried slowly, the salt flavor in the bread and buttery spread will come through.

Submitted by !RENEE

These appetizers go great for summer time get togethers or for a holiday appetizer or brunch buffets. Make them fun with novelty toothpicks.

Cookbook creator says: Half the recipe, and it's good deal.

Submitted by TANIST

Cookbook creator says: Capsicum?! Are we talking red sevina or red bell?
Could be interesting. First time, try half a recipe.

Submitted by JELLERY1

Simple recipe. Good food.

Submitted by TENNISJIM

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

Submitted by RACHIELOO

A flavorful way to make tilapia

Submitted by DMORT73

Delicious and healthy, a great lunch on the go or at work.

Submitted by JO_JO_BA

Cookbook creator says: Halve this recipe

Submitted by SLINKY78

Submitted by ALEUZZI

Great for a party

Submitted by MY-KAL

Submitted by LOVESTOTRAVEL33

Submitted by CAP0824

Cookbook creator says: forgot all about this one :) ...halve the recipe and hab it to near-death

Cookbook creator says: Sounds ishy & boring... but it is easily made into a single or two servings at a time.
Consider mozz/prov/farmers cheeses. Marhgarita/white/olive oil garlic/anchovie sauce.

Submitted by LINDSKD

This is a quick and easy chicken dish that looks and tastes like you went to a lot of work.

Submitted by CARPROTH

Cookbook creator says: Easy one serving on the grill. Can be prep'd also with either all chicken or all mushroom.

Submitted by AIMEEFLA

Cookbook creator says: Half the recipe or just go veggie for a few days.

Submitted by LOULOUB

Cookbook creator says: Sub fungi for egg.

Submitted by AMYELI

Cookbook creator says: Easily reduced to a one person serving. Sub mayo with Noyanaise.

Submitted by TANGO5617

Cookbook creator says: Forget the mayo

Submitted by ELPHABATHROPP

A spicy Thai salad with a little heat. The sauce from the steak makes the dressing for the salad.

Submitted by JSHANE

A refreshing, beautiful summer dinner salad. It is also packed with nutrients for your body!

Submitted by CTCLOUGH

A spicy asian dish using low calorie bean thread noodles and lean ground beef.

Submitted by LVANILLA

Submitted by HERCTHEJERK

Submitted by KAIAHZMAHM

Great for a party. It's actually something low fat to munch on!

This is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 oz paper cups with popsicle sticks.

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

Healthy main dish pasta that can be prepared in 5 minutes.

Submitted by GREENIETWO

Cookbook creator says: egg replacement needed

Submitted by CHICANA_PEACH

A great meal on a cold day!

Submitted by SAUGADREZ

This pasta packs a nutritional punch, and the brightly colored vegetables are quite a sight!

Submitted by SP_STEPF

Try this as a side dish tonight!

Submitted by TJUEDES

with zucchini, onions and olive oil

Cookbook creator says: Easy. Hold the pasta.

Submitted by TANCALIEL

Think outside the pie! This pumpkin smoothie is a sweet and healthy treat that kids will love.

Submitted by CHEF_MEG