Cookbook creator says: I don't eat corn very often, so I will leave it out--leaving some room for rice or milllet that day. I make my own stock, so the saltier boullion will be replaced with that.

Submitted by ABIGAILRUSSELL

Cookbook creator says: I can't use wheat bread, and I prefer fresh paste tomatoes to keep it all raw, but at times, some cooked ingredients will be what I have. I don't eat cooked tomato with starch.

Submitted by CHEF_MEG

Cookbook creator says: I love Vietnamese-style cooking. I'll use rice, tapioca, or buckwheat pasta, maybe layering like a lasagna if these are noodles.

Submitted by PYHA4E

Cookbook creator says: One lady leaves out the orange juice, which I need to do also.

Submitted by CHEF_MEG

This dip is great for a midday snack alongside vegetables or whole-grain crackers or as a cold sauce for sandwiches. This version is full of vegetables and fresh herbs instead of beans.

Submitted by CHEF_MEG

Cookbook creator says: I like the idea of toasting the mustard seeds. I'll leave out the tomato; I don't digest lima beans and tomatoes together very well.

Submitted by SURVIVEOV

Cookbook creator says: For heavy work days, along with sweet potatoes, a big salad, and some stevia-sweetened lemonade.

Submitted by CHEF_MEG

Good on Lenten Tossed Salads

Submitted by ANTIOCHIA

The versatility of this salsa is limitless! Put it on grilled chicken or steak, add it to eggs, or serve with tortilla chips.

Submitted by METALFINGER2U

Cookbook creator says: Use with chicken breasts pan-browned, rubbed with 1 T cocoa powder, unsweetened 1 t instant coffee 1/2 t cinnamon, ground 1/2 t chili powder 1 T canola oil 1 lb. (16 oz) meat. and baked. The rub is from another recipe that Chef Meg has online.

Cookbook creator says: Quick recipe

Submitted by LIZZS2NDCHANCE

Delicious recipe from Seven Spoons:

http://sevenspoons.net/2009/11/hale-and-hearty.html

Submitted by M_MORRIS165

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

Submitted by LILDINI

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

Cookbook creator says: Like a baked fudge.

Submitted by CURVYVEGAN13

Toss the canned cranberry jelly and use this homemade version instead. It's ready in no time, and it's full of healthy fruit!

Submitted by CHEF_MEG

Cookbook creator says: Some people used half the sugar and loved it.

Cookbook creator says: I don't eat starch with meat, but can put parsnips or carrots in.

Submitted by QUILTBUGJ

The coconut oil that is absorbed into the fish is accounted for in the nutritional info in this recipe.

Submitted by FIT_ARTIST

Cookbook creator says: Some people chill/freeze before cooking. Some make 1/3 the coating amount. Some double-coat and cook 5 minutes in an electric oven. Some use this with zucchini. HungryGirl.com uses fiber instead of crumbs.

Submitted by CHEF_MEG

A family recipe that I tweaked a bit. My mother made this with turkey ham instead of turkey breast, but the sodium content when made with turkey ham is much too high. The "stew" is really more along the lines of a soup consistency, but you can thicken the broth with cornstarch if you desire a thicker "stew". Enjoy!

Submitted by BETHPROVERBS31

A low fat and reduced sodium Chinese feast!

Submitted by CINDEEMCD

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

Submitted by COCOH23

Submitted by THEMOSS

Cookbook creator says: Some users like Greek Yogurt instead of Ricotta. One person says basil is really good with blueberries, too.

Submitted by CHEF_MEG

UPDATED: Added the ramen and the almonds. Still a low-fat winner. Note that you don't use the ramen seasoning packet, so the sodium count is incorrect. Thanks for all the awesome reviews!

I'm sure no one in China actually eats anything like this, but we thank them for their culinary contribution of the soy-sesame-ginger-chile combo, which makes anything delicious.

Submitted by FORMFITATX

I modified this from a recipe I found on line - and made it healthier for those counting calories. I hope you enjoy!

Submitted by MYSTTEARS

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

Submitted by SHELLYSSTITCHIN

Sweet and creamy, both sweet potatos and beans are good sources of dietary fiber!

Not your basic yams.

Submitted by VANFROST1214

A great, low-cal side dish!

Submitted by LUNJEN

This variation is made with silken tofu. It has all the flavor of the original, with no cholesterol, plus the nutritional benefits of soy protein.

Submitted by TLBEUK

Cookbook creator says: Could use 1/4 cup evaporated cane juice crystals or sucanat, could use coconut milk or almond milk, delete the PB to save about 25 calories. Might stir in a meringue. --author

This particular gluten free mix has a lot higher fiber and protein count than most non-bean GF mixes. It also doesn't have the nasty taste of bean mixes and tastes darn near like wheat flour in everything from sandwich bread to cookies and pie crusts.

Submitted by FLISLESHNITZ

I found this on the back of a bag of Bob's Red Mill Garbanzo/ Fava Bean Flour. I haven't tried it, but thought I'd share it.

THE NURTITION INFO IS WRONG BECAUSE I COULDN"T FIND ALL THE INGREDIENTS ON THIS SITE, so their nutrition information isn't included here.

Submitted by RHALES199

These peanut butter cookies have the best flavor! They look and taste just like cookies made with flour. Plus, they are gluten and dairy free!

Submitted by BRITTLE93

Cookbook creator says: Can use corn flakes, uncrushed

Submitted by RELLIMTENAJ

Cookbook creator says: Granulated sugar makes the texture smoother Put on parchment paper. --recommended in tips

Submitted by ***LISA***

Words cannot express the taste of one of these muffins!
And they are completely GLUTEN FREE!!!!!!!

Submitted by FITFORLIFE22

These gluten-free graham crackers are a HIT with everyone! Even my mom, who is very picky about replications of foods that she loves, said these are SO much better than regular!

Submitted by KRAVMAGAGIRL

I got this off of the Pamela's website. I made them as drop biscuits and they turned out great. The Nutrition Info is calculated for 5 biscuits.

Submitted by OHLADEDA

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

Cookbook creator says: WendyCole review: added 2 tbsp peanut butter 1/4 cup instant oatmeal and 1 tbsp. dark choc chips. Came out like an awesome granola bar/no bake cookie!

Submitted by FANNETASTICFOOD

Submitted by OHANAMAMA

The caramel, chocolate and touch of salt with the crackers made these a huge hit with the gang. The calorie count is low -- if you can stick to just one serving. It reminds me of a homemade chocolate bar.

Submitted by OASIS1223

Cookbook creator says: A chocolate coated shortbread cookie.

Submitted by PHULLER

This Nacho Casserole contains no meat! Om Nom Nom!

I prefer my foods to be whole (No fat free, no skim milk cheese, etc.) but I'm sure low sodium/low fat items would work just fine in this recipe too. And likely bring the calories down. =]

This also works REALLY well reheated. Since this makes 12 servings it normally does my fiancé and I 5-6 meals per person.

Submitted by GLITCHYPIXELS

Cookbook creator says: I have not made this, but it looks like all of the spices are about 10 x the useful amounts.

Submitted by GLITCHYPIXELS

Be sure to add in 1/2 cup of your favorite sliced fruit.

Submitted by AURXDOC05

Cookbook creator says: The amount of tomato will guide the number of people served.

Submitted by CINNAMON43

Quick and easy "pot pie" baked in a 9" x 13" baking pan. Ready-to-bake puff pastry sheet makes this a quick meal loaded with veggies and protein.

Submitted by FIT-WHIT

Submitted by KRAVMAGAGIRL

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

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

Submitted by CHEF_MEG

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

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

Submitted by CHEF_MEG

Submitted by PHD2010

This fresh fish stew is chock full of herbs and veggies. It's slightly unusual and completely delicious.

Submitted by CHEF_MEG

All the flavor of bruschetta, in a mushroom!

Submitted by CHEF_MEG

Submitted by HONEYBUNNY27

Submitted by HONEYBUNNY27

Turkey breas roast slow cooked with tomatoes, roast peppers, and spanish seasonings

Submitted by HONEYBUNNY27

Submitted by LUCYSWD

This is a recipe that I have been experimenting with and tweaking for years. Always a family favorite and they didn't even notice the difference when I re-invented it using low fat ingredients and turkey instead of beef.

The best thing about this meal is how much fun you can have making it. Since it is more of a "stew" I have added all kinds of different vegetables and sometimes even put left over pot roast in with it. Have fun and be creative!

Halloween - Autumn Variation: Make this recipe just as described below but remove the potatoes and add one can (15oz) of pumpkin puree and 1 tablespoon pumpkin pie spice! 1 tsp of ground cumin is always nice also..

Submitted by ARIZUMA

Cookbook creator says: JSPEED, the original recipe I took this from used less protein powder and more ground flax. You could try that. You could also maybe use some coconut flour instead of whey protein and/or try using a different type of protein powder. Maybe rice protein.

Submitted by FIT_ARTIST

Submitted by FIT_ARTIST

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

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

This makes a rather heavy bread. A little less liquid and a 400 F oven, for 15-20 minutes, might make it lighter.
Add any flavoring you like: 1/2 tsp vanilla extract, 1 tsp cinnamon, 1/4 tsp maple flavoring,. Or cut the sugar to 1/4 c and make a savory bread, adding 1-2 T of one or a mix of Italian seasonings or rosemary or sage.
The recipe calculation is for the larger amount of sugar. Top the coffee cake with something, or leave it plain.

Submitted by JSPEED4

Submitted by DAWNA6918

A yummy genuine mug of cocoa for the same calories as a cup of milk!

Submitted by KACEY08

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

Chef Meg lightened up a picnic and potluck favorite! Her secret ingredient (shh, don't tell!) is pickle juice.

Submitted by CHEF_MEG

A healthy, mayo-free, but still delicious version of deviled eggs!

Submitted by FANNETASTICFOOD

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

Submitted by JLCROMP

This recipe sings of the fall and early winter harvest.

Submitted by CHEF_MEG

Cookbook creator says: One cook used cumin, coriander, and garlic instead of the curry powder. Another added half of a green pepper and yet another plants to add onions and other veggies.

Submitted by FANNETASTICFOOD

Cookbook creator says: Some swapped cilantro for the thyme. Some used just basil and roasted green peppers. Some used good canned tomatoes--leaving 1/2 # unblended.

Submitted by CHEF_MEG

Submitted by N0077772

Submitted by MOXIE6

Submitted by CHANA27

A lighter take on a pub favorite! For extra veggies, top with chopped tomatoes.

Submitted by CHEF_MEG

Gret hearty soup - I use the Lite Coconut milk and also some lemon zest.

Submitted by AMBER.GUILLOT

Submitted by KYLIEMC8

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

Spruce up any salad with this creamy dressing! It's spicy but not at all hot! Drizzle over salads, grilled chicken or fish. Use in place of sour cream on tacos or use as base for a pasta salad.

Submitted by SP_STEPF

A healthy snack for the kids! Don't tell them that there is beans and carrots in them!

Submitted by FIT_ARTIST

Submitted by FIT_ARTIST

1 breakfast cup is 1 serving by calorie count, so have 2 or 3! Still low calorie breakfast.

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

Submitted by CHEF_MEG

Smoky from the cumin with a hidden serving of vegetables, this dip is equally delicious in a burrito as it is spread on tortilla chips.

Submitted by SP_STEPF

...if you can get fresh mint, it is SO WORTH using it instead (in that case, use 3 Tbsp.)

Submitted by SPINNYBOO

A nice, fresh salad

Submitted by MDAWNOTT

Hearty and delicious!

Submitted by JUELBELL

These creamy little cakes are refreshing, vegan and gluten-free!

Submitted by KATIEDIVINA

Submitted by FIT_ARTIST

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

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

Cookbook creator says: Good basic ideas. I'll switch out some ingredients with home-made stuff.

Submitted by POPEYETHETURTLE

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

Submitted by CHEF_MEG

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

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

Rich, flavorful honey mustard chicken with carrots and potatoes.

Submitted by SILVIAPILTON

Submitted by FIT-N-SEXY2B

Serve these fruit kebabs at your next party.

Submitted by CHEF_MEG

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

Submitted by PETUNIAPIG

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

Submitted by COACH_NICOLE

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

Submitted by SP_STEPF

A quick and hearty soup with plenty of spice!

Submitted by SP_STEPF

My favorite dish at a local Mexican restaurant is their Chicken Enchiladas with Creamy Green Chile Sauce. I had to try and find a way to lower the fat and sodium so I could enjoy these without the guilt! I tweaked that recipe a bit to lower the sodium and fat, and came up with a winner! My husband and teen daughter gobble these up!

Submitted by BETHPROVERBS31

A banana Bread that is low in fat, Low in calories but tastes great too!!

Submitted by COLLEEN76

This delicious pie makes it's own "crust" while baking. My mother-in-law gave me the recipe.

1/8 of pie = 2 WW points
1/8 of pie = 1/2 vegetable serving

Submitted by JESSICAB1221

Submitted by WILDFLOWERR_

Submitted by MUMOF2BOYZ

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

You'll love these cheesy yet healthy enchiladas!

Submitted by TALESIN

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

Submitted by SP_STEPF

A low carb, high protein dessert with very little blood sugar impact. Enjoy!

Submitted by REBECCAFRIEDMAN

Cookbook creator says: Sprinkle extra cinnamon and sugar on top for a dessert.

Submitted by JSPEED4

Banana and oatmeal are a perfect pair in these not-too-sweet treats.

This recipe takes a traditional French dish and gives it a California twist. A good portion of the fat comes from the avocado, which has mostly heart-healthy monounsaturated fats.

Submitted by CHEF_MEG

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

Submitted by CHEF_MEG

Did you know that watermelon rind was edible? It is--we use a vegetable peeler to remove the outer layer first, then we pickle it!

Submitted by CHEF_MEG

Beautiful, easy to make pie! All family loves it!

Submitted by PORTIER.N

This is healthier version of general tso' chicken!

Submitted by PORTIER.N

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

You'll forget all about beef burgers once you try these. Salty and rich feta is mixed with lean ground turkey and Greek herbs for juicy and delicious burgers.

Submitted by CHEF_MEG

Great for the fall holidays or just for a snack!

Submitted by ANDREWMOM

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

Submitted by COOKINNANCY

This is a special treat! Young coconuts are extremely good for you - the juice and meat from one whole young coconut contains just 140 calories, and provides 17% of RDA for Calcium.

Submitted by JUNIPERBERRY

Submitted by FIT_ARTIST

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

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

For all you low carbers in need of a quick and filling snack - Try this!

Submitted by OCEANGIRLIE

I love Taco Salads but I try to keep the carbs low so here is what I do and it tastes great. Feel free to leave some ingredients out to taste or use ground turkey or beef which lowers the carb count, I just use the crumbles as they are quick and easy.

Submitted by WEIMMOMFL

Cookbook creator says: Use mushroom caps instead of eggplant to avoid allergy.

Submitted by GONZOSTAR

You and your family will love these super easy pretzels. The dough only needs 5 minutes to rest so from start to finish, this snack is ready in a flash.

Submitted by CHEF_MEG

This recipe creates its own thin crust and can easily be made vegan.

Submitted by STILLFLYIN

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

Don't get rid of the greens! Save them and use them for this delicious recipe!

You can also use this recipe for cooking kale or collard greens.

Submitted by QUERIAN

Less sweet than a pie, but with the same flavors.

Submitted by JSPEED4

Try this dip on a toasted whole-wheat bagel at breakfast or with apple slices or whole-grain crackers for a snack. It's even good with carrots.

Submitted by CHEF_MEG

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

Submitted by CHEF_MEG

I love mayo on sandwiches and creamy dressings on salads, but they're just too many calories! This yogurt dressing has the taste of a honey mustard dressing with a fraction of the calories and fat. Plus, it's easy to make in just a few minutes. I like to make a batch on Sunday night and use it on lunches throughout the week.

Submitted by FLYINGBUNNEE

PERFECT for those of us that want low carb.

I found this recipe somewhere on line and wrote down everything. Of course now I can't find it.

Submitted by NATNEAGLE

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

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

Submitted by CHEF_MEG

Submitted by FIT_ARTIST

Great on the grill or grill pan.

Submitted by THESPY75

Cookbook creator says: Use with brisket

Submitted by POLLYHIDALGO

Cookbook creator says: Chicken or fish

Submitted by CHEF_MEG

This is a great meal for a busy night--for some added fun, bring out the chopsticks! Change up the veggies, and you'll have a new meal each time you make this dish.

Submitted by CHEF_MEG

Quick and easy, Baby....the way dinner ought to be!!

Submitted by HEALTHIERLYNN

This is my take on the Thai dish laab- it's really addictive.

Submitted by METODAY23

This chicken has a creamy coconut milk taste with a little kick!

Submitted by SHAY-BE

Cookbook creator says: Stove-top, with broth instead of condensed soup

Submitted by SLCOLMAN

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