Cookbook creator says: These are healthy main meals, easy to make, nutritious and tasty.

Cookbook creator says: cheap - less than $10 per meal.

Submitted by KINGBENNY

cheap and fast

Submitted by ARC10SGRRL

I think of this a comfort food.

Submitted by BOXERMOM19

Skinless chicken is the basis of this delicious stew with cornmeal dumplings made with low-fat milk.

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

Using brown rice will give you lasting energy.

Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

This hearty soup will warm you from the inside out.

Cooked lentils are high in calcium, potassium, zinc, and iron.

A wonderful way to warm up from the warm chili and HOT spices!

Submitted by DMWOOD13

Serve this on top of a bed of brown rice.

Submitted by STARTINGOVER03

Serve with a side of brown rice and you've got a tasty meal.

This cholesterol-free tasty dish is virtually fat free and is prepared with only 1 tablespoon of oil for 16 servings.

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

A low calorie delicious chili.

Submitted by ORMOMMY

A quick and easy pasta dish perfect for any night of the week.

Submitted by LILYANN2

Spinach, Chicken and Cheese Oh my. Delicious recipe I found while on the Southbeach Diet.

High in calcium and very yummy

Submitted by TWINMOM143

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.

Easy, quick, Delicious grilled zucchini. You can also use summer squash or a combination. 1 squash is about 2 servings so adjust the recipe as you need.

Submitted by BUSIBODI

If you've never tried whole wheat pasta, this is the dish that will make you switch to it!

Submitted by JOASIA1

Very Tasty

Submitted by KAIROSGRAMMY

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

Submitted by CONNIE563

Using skinless chicken breasts means this tangy dish is lower in saturated fat and cholesterol.

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

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

Submitted by RYDIAEMERALD

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

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

This is a lighter take on the classic Italian preparation of Chicken Cacciatore (or Chicken Hunter Style). Our made-over version uses white meat rather than dark and less oil to cut almost 60 calories per serving and reduce the fat and sodium of the traditional recipe.

Submitted by CHEF_MEG

adapted from a Rachael Ray recipe

Submitted by SHOWERS2FLOWERS

A low-fat and easy to prepare version of this favorite chicken entree.

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

Submitted by CHATTYCATHY2

This was served every year at my house on New Years Day. It's that special treat I look forward to every year. It has been passed through our family starting with my Great grandmother and each person adds a little something to it. My addition was the garlic.

Submitted by MOMOFCHANCE

I found a recipe a year ago and changed it to be a little healthier and this is what I've come up with. This soup is fantastic especially on a cold day outside. You can also add less water and shred the turkey thinner and use as a dip. My Mom's always told me to eat my black eyed peas and cabbage on New Years Day for good luck... This is just an easier way to do it and tastier too! Enjoy.

Submitted by PRINCESSANG0131

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

Submitted by CHEF_MEG

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

Submitted by SP_STEPF

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

Rich, flavorful honey mustard chicken with carrots and potatoes.

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

Submitted by AEGARRISON

A much quicker version of the Italian classic; less time, but no less taste.

Submitted by VEGGIEKITTY

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

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

Submitted by SP_STEPF

Use this whole-wheat and cornmeal crust to make my delicious Mexican pizza.

Submitted by SP_STEPF

Vegetables, barley, and beef make this soup a full meal in itself.