High in calcium and very yummy

Submitted by TWINMOM143

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

Submitted by SP_STEPF

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

This recipe sings of the fall and early winter harvest.

Submitted by CHEF_MEG

Peanut sauce is one of my favorite things to eat, usually with tofu, green vegetables (like broccoli, spinach and edamame) and brown rice.

Submitted by COACH_NICOLE

very easy. can change the spices according to your personal taste

Submitted by ILOVEMYPEACHES

Flavorful and easy!

Submitted by CTELLIFSON

Soothing and delicious, this soup seems to revive me right from the first spoonful. I find this easiest to cook in a slow cooker and allow to simmer all day

Submitted by GROOVYKARMA1

Black beans, sweet potatoes and greens are spiced up and baked in egg roll wrappers to create burritos that are heavy on taste and light on calories. (Feel free to change this recipe with what you've got in the fridge. No sweet potatoes? Try zucchini or butternut squash. Swap kale for spinach, Swiss chard or your favorite green! Instead of black beans, try kidney, pinto or garbanzo beans.)

Submitted by SP_STEPF

Delicious & easy - just learned from my big sister... It's SO good!

Submitted by KINI08

Healthy Oatmeal recipe that you prepare the night before

Submitted by KEBEST

From the Amateur Gourmet.com

Submitted by MAINERK8

Simply the best Moussaka, you would never know it is vegetarian!!

Submitted by KAITY-V-B

Just a simple sautee of sliced mushrooms with my garlic and pepper.

Submitted by FRANCLYN

Submitted by SCAR32

Spinach and cheese stuffed mushrooms

Submitted by WHEELOFFIRE

I started making these for my children when they were very young (and wanted to know what exactly I was putting in their mouths). Now they are a family favorite and a working mom's delight.

They have more calories than frozen waffles, but they are packed with good nutrition and keep you full until noon.These are great when made ahead of time. They are very dense pancakes and because they are so dense you can pop them into the toaster to warm up like an eggo. Simply wait until they cool and freeze them or seal them in a container for the fridge. They last about a week in the fridge.

I use oat milk because I am a vegetarian and want more protein than soy or rice milk can provide. However, I have used all the milks (including dairy) and they work fine. The calorie calculation is done with oat milk and brown sugar included in the recipe. Values will change depending on the milk you use and if you add the brown sugar or not.

Serving Ideas: Serve with fresh fruit or sugar free maple syrup.

Submitted by PAISANS

This soup is yummy! It may not look very appealing but it tastes amazing! It's budget friendly too. :)

From the Food Network

Submitted by RAVENGIRL103

My husband asks for this soup even though he hates cauliflower. The vegetable is well disguised by the creamy consistence of this blended soup.

Submitted by KATYBUGGED

This is a great low-cal alternative to mash potatoes. Surprisingly I think it tastes similar to the point you won't miss them even! Cauliflower with cream cheese & cheddar cheese to top. A great side dish!

Submitted by MOMMYBUTTERFLY

Tiny in size, tiny in Calories, full of nutrients and flavor. Very filling for such small quiches! Great for parties, snacking, appetizers, or as a side dish.

Submitted by KALORIE-KILLAH

Submitted by AUSTINITE

Low-fat stuffed shells that are very yummy and very easy to make.

Submitted by SONICKRISTIN

This is the perfect meal for those days when you desperately need to go to the market for fresh ingredients. Five cans, five minutes, and you're ready to eat!

Submitted by KITKATK

This meal comes together pretty fast. It's a very hearty meal, that goes great with a salad.
It's a versatile recipe in that you can add additional vegetables or even a can of drained and rinsed cannelini beans, for more protein.

Submitted by FOODIEWIFE

Submitted by CREATIVELIZA

Easy: Hearty mexican soup with great flavor, high in fiber, low in fat and calories - very filling.

Excellent for people on Weight Watchers!

Submitted by LYSSER

You'll get 100% of your daily vitamin C with this dish!

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

My family absolutely loves this dip. It tastes just like a BLT!

Tzatziki is a Greek and Turkish appetizer, also used as a sauce or dip. This recipe is perfect with Mediterranean dishes or anything else on a hot summer's day.

Submitted by LOULOUB

My entire family loves this recipe. It's wonderful on a cold day.

Submitted by SHELMIKLIS

This is an adaptation of my favorite chicken tortilla soup recipe. If you have the calories to spare, make some tortilla chips in the oven to eat with the soup and top with a bit of sour cream, cheese, avocado and anything else you like! It is very flavorful on it's own, though. Be sure to use high-quality enchilada sauce, as some brands can be greasy. I like to add other veggies in sometimes, such as carrots and squash.

Submitted by OUKATIE

Very tasty and easy to make

Submitted by BUSYCHARLES

The perfect dish for potlucks when you want to have something healthy on the table.

Submitted by CHIQUITA72979

Easy to make, and you probably have all the ingredients on hand already.
My mom use to make this in our family restaurant; it always sold out quickly!

Submitted by JEEP_GIRL

Adapted from the Dove's Nest's version. Not like any tomato soup you'll ever have!

Submitted by KRAVMAGAGIRL

Submitted by SLIDOG

Cookbook creator says: Use less butter and 1/2 whole wheat flour

Submitted by ERUPERTO

copycat recipe of Olive Garden Minestrone Soup

Submitted by SLM624

Take pita bread to a crunchy new level.

This slimmed down version of your favorite dip is easy to make--and it's light enough for you to load up on it!

Submitted by SP_STEPF

Cookbook creator says: Garlic. More oil.

Cookbook creator says: mushrooms too

Cookbook creator says: garlic

Submitted by CHEF_MEG

These are great served as a side dish with any meal.

Submitted by KEVINKELLY

Cookbook creator says: garic mushrooms

My family doesn't like to eat vegetables, but they beg for seconds with this recipe!!! This gives broccoli a wonderful, nutty flavor that everyone will love.

Submitted by YENVED

Cookbook creator says: Can sub green onion w/ leek

Submitted by NADALIA

Cookbook creator says: add orgeno for Greek touch

Submitted by BETINA1

Cookbook creator says: garlic

Submitted by BOOKWORM81

Cookbook creator says: Garlic? Cook potatos in microwave

Cookbook creator says: mushooms, sauteed onions, all greens

Submitted by KINKYBOOTSNO1

Cookbook creator says: Grkic and spinach or other veggies

Submitted by DORIGIRL

Cookbook creator says: Can add garlic

Submitted by GYPSIQUEEN

Curl up with a cup!

Submitted by FEATHEREDPINES

A quick and easy version of an Italian classic that can be finished in the oven or on the stove.

Submitted by SORCHACULLEN

Sweet and tangy, this chicken takes less than five minutes to prep!

Submitted by LAUR986

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

Submitted by PISCESWOMAN87

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

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

Great for a quick weeknight dinner

Submitted by PSYCOFREAK

Cookbook creator says: shrimp or chicken

Submitted by CARLASKIS

This recipe is part of "The SparkPeople Cookbook." Order your copy today! Cooking fish or chicken in parchment-paper packets is a technique known as en papillote.

Submitted by CHEF_MEG

A delicious way to start a meal!

Submitted by DSTENORE

Quick, easy, and delicious meal (my version of Red Lobster tilapia in a Bag!)

Submitted by LEANINGONHIM

High in protein & fiber, low in fat!

Submitted by TANCALIEL

Cookbook creator says: tacos maybe less cayenne

Submitted by SGILLARD

Super Good, Super Quick!This recipe is spectacular! If you want an amazingly quick meal, this is the way to do it. For a little less tang, reduce the lemon juice.

Submitted by SEABEACON8

Great as a main dish or a smaller serving as a side dish.

Submitted by CHRISTINER1

So yummy it got my hubby to like fish!

Submitted by AYLABOO

An easy low calorie recipe to throw together for a delicious meal! *From RecipeZaar's MaMa's Supper Club Parmesan Tilapia Recipe

Submitted by EAGLES17

4 ingredients, 5 minutes of hands-on cooking, and dinner is served!

Submitted by ORANGECOWCAT

Submitted by MOM2EMENDREW

Cookbook creator says: Look at comments. Oven bake/ crock pot.

Submitted by JESS.THEEWEN

Cookbook creator says: See comments

Submitted by RACHIELOO

Yes - I use 3 cans 98% fat free cream of chicken, and 1 can 98% fat free broccoli cheese soups.

Note - no, I don't add water, and if you use frozen veggies the soup sticks to the sides less. Also, if you don't want it to stick to the pot, you can exchange the broccoli cheese soup for another cream of soup, the cheese is the agent that sticks to the pot.

Submitted by RPFHG904

This is a delicious chicken recipe that my family loves

Submitted by ALECSANDRA

This is a family favorite!

Submitted by DANITHOM25

Submitted by POLLYHIDALGO

This recipe is too good to be true... Much flavor and soooo easy to make!

Submitted by DANASPALDING

Submitted by 2BHOTT

Submitted by LINJEN

This recipe has changed the way I look at simplicity when it comes to cooking. Fancy spices be darned--this is the only way I'll cook salmon any more!

Submitted by VRAKLIS

Full of fruit, fiber, and protein, and it's YUMMY, too! Top with berries if desired.

Submitted by KARENMON

This is a really good marinade for pork, chicken or steak. Make sure to use the low sodium "lite" soy sauce to lower the sodium content. Track your meat separately.

Submitted by LIVELOVELAUGH-

a new twist on salsa, great for using cukes from the garden in the summer!

Submitted by SLINKY78

Submitted by MSMACH5