Cookbook creator says: This is incredible

Submitted by BEACHBODYREADY

Just to clarify for the questions below:
First, YES the cream cheese is figured into the totals...if you use FULL FAT cream cheese, the fat content will be considerably higher. But low fat cream cheese really takes the fat down.

Second, I haven't ever tried it with regular Italian dressing...let me know how it turns out!

Third, I HIGHLY recommend using the low setting for cooking...it allows the juices from the chicken to really seep into the dressing.

Submitted by ORANGECOWCAT

A small Italian dinner salad goes so well with any pasta dish or soup. Serve before the main course or at the same time.
You are welcome to add black olives and croutons if you like for more zest and of course more calories!

Submitted by SPEECHIED

Submitted by CANUCKGIRL_EH

So filling & delish!
This is great for a lunchtime treat!
Enjoy this chicken pita paradise & your taste buds will thank you!

Submitted by COFFEE-MATE-Y

Yummy! Add other vegetables if you like (not included in the nutritional info) to make this a more hearty meal

Submitted by DWAN1969

Uses leftover turkey

Submitted by RUSSWINN

Simple Meatloaf that could also be used for meatball mix.

Submitted by METTAKARUNA

This is by far the fastest meal to prepare and there is never any leftovers in my house.
Let the crock pot do the work!

Submitted by LDPIPER

Submitted by PEACHZ3673

Submitted by DODIEKAY

this is an american test kitchen recipe from light recipes cook book, I made a few adjustments and its the best

Submitted by MSSBETTYBOOP6

Submitted by ANGIETUNIE

Submitted by LRUSSELLFAMILY

Submitted by CHRISTYMARLETT

You can change any of the meat or vegetables for something you have on hand. If your vegetables are drier than the corn, you may to add another cup of milk.

Submitted by LRUSSELLFAMILY

My mom made this for years with all ground beef and I changed to part ground turkey and added the mushrooms and mustard.

Submitted by KAYMOM

Easy and Delicious

Submitted by MRSCORRIE

I love liver! It is great with smothered, sliced red potatoes, grits, or mashed potatoes. Add some green beans and you're all set.

Submitted by MSCAT3851

Basic spaghetti with meat sauce recipe

Submitted by MRSCORRIE

My family is Very Very picky so this is my meatloaf it's very basic so that everyone can add their own toppings and ad-ins from catchup or ranch to A. The lack of Tomato products cuts the acid down a great deal nice for people with sensitive stomachs
Enjoy it's pretty foolproof.

Submitted by YVONNECOY

Yummy

Submitted by DIVA26

Submitted by JATO791

This meal can be on the table in less than 1 hour! Leftovers make a GREAT lunch!!

Submitted by RYCOELMA

Submitted by JODYREICH

Another Lebanese Stew--Cilantro and garlic give it a distinctive flavor

Submitted by CINDY603

Serve this yummy dish with a side salad topped with low cal dresssing and add a side of natural sugar free applesauce for dessert. You'll have a fantastic supper under 600 calories. Our kids said this was great! Thank you for taking the time to review my recipe!

Submitted by TWIXXX

A really great low fat Weight Watchers chicken pot pie recipe that will leave you filled to the rim :)

Submitted by WILLOWWHISPERS

Quick and easy dinner, plus low in calories per serving. Have a salad on the side to round out your meal!

Feel free to substitute in different "cream of" soups, be they low sodium or lower in calories or fat, plus any other veggies you want to add. Use flavored or plain mashed potatoes, or any other seasonings you like. Enjoy!

Submitted by KIMMY0811

An easy and healthy way to have chicken potpie

Submitted by LESINJE

Submitted by GRANDMABETTY1

Can use pork, chicken, or turkey. Easy, easy!

Submitted by ERIKASMOM

Easy, low-sodium lasagne casserole. Great lasagne taste but half the work!

Submitted by KATREENI

Yummy way to get your veggies! All fresh ingredients!

Submitted by LEANNA86

One of the most popular, traditional Romanian dishes is sarmale. It can be made with fresh or sour cabbage or grape leaves (as is common in Moldova and Bulgaria). Because they take some time to make, they are often served for celebrations and holidays such as Christmas and Easter. TWomen will often sit around the table rolling them and visiting.

Submitted by JONE7007

This recipe is adapted from a Redbook magazine recipe my mother found in the 70s. I've added more vegetables to the original choices. It's a family favorite and very healthy.

I cook this recipe at the beginning of the week and eat it for lunch every day that week. I add different spices to every serving if I get bored.

Submitted by COOLHANDJOE

Submitted by SLIMMERCARLIE

A nice refreshing dessert.

Submitted by TWINSMOM3

The most 'un-diet-like' diet friendly dessert ever!

Submitted by ELAINEHN

Just what it sounds like!

Submitted by PRAIRIEHARPY

A yummy way to start the day with very little fat and lots of flavor!

Submitted by JOJOMKE

When a fast easy to make dish is needed, I make this and cook it on the griddle. I use
ketchup as a garnish, I accompany it with rice
topped with black beans...or cheese grits and spinach or turnips.

Submitted by JANEINE

So good, light and fluffy! Satisfy your chocolate craving with this scrumptious dessert. Made with 2% milk, Fat Free Cool Whip, and Sugar Free/Fat Free Pudding mix!

Submitted by PAMELA~GRAMMY

A quick, easy and healthy meal in minutes!

Submitted by DEFREYTAG

A comfort food with lots of healthy stuff in it~
plus lots of fiber....yummy~

Submitted by SUSHIBABY~

Delicious and Easy

Submitted by KRISKOVA

Peanut & yogurt dressing give this fruit salad an exciting twist.

It's loaded with all kinds of tasty veggies.

This citrusy rice contains almonds, celery, and onions, but no added salt for a flavorful low sodium side dish.

Great on whole-wheat crackers or even toast.

Makes an excellent dessert. Best served warm.

Submitted by SIGGI9

Makes a great meat-free meal or a yummy side dish!

Submitted by HAZELCAT1

Just basic comfort food.

Submitted by ANNROBERTS54

Recipe for two. If you double, just use the one can of soup. Add water if needed.
Quick and easy with convenience foods.
I try to have more veggies than meat. Limit the quantity of potatoes.

Submitted by 60SIXTY

Cool, refreshing, and great for you!

A flavorful chicken recipe

Submitted by LOLITASMASH

Watch out for the jalapeño pepper!

Just a quick pizza using store bought ingredients with some fresh veggies

Submitted by KARISMA999

A delicious addition to any meal or by itself.

Submitted by CYRUSFAMILY

This is so easy, you'll be ready to eat in no time!

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

Applesauce makes this cake healthier than your regular cake.

Simple and nutritious

Submitted by MPRIETO2025

An easy stew in just 3 steps!

A delicious alternative to pasta.

Submitted by TFLAHERTY

Mild curry and tomato tuna casserole - served on boiled rice - a hit with the whole family!

Submitted by TARGET61

Got some leftover sausage? Peppers? Potatoes? Onion? Here's something to do with them that will simmer up in about 30 minutes and make a tasty main dish!

Submitted by FIRSTFERRET

Who doesn't love rich and creamy mac and cheese?

Submitted by AMBERMONKEY

Very filling and tasty chicken and potatoes with gravy meal. Serves great with a green salad on the side.
You can make this even healthier by using a reduced fat cheese and low sodium soup.

Submitted by MISSY_MAGOO

What's so French about this toast, anyway?

Cranberry Relish is very refreshing in the summer. An excellent accompaniment to a Thanksgiving turkey, and a lovely side dish for most any pork or turkey sandwich.

Submitted by LINNIEBETH

You've never used ramen noodles like this before.

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

Submitted by COFFEEBEANS

This is not the normal meatballs with spaghetti sauce. No spaghetti sauce here. It's yummy!

Submitted by TEDDYBEAR662

Submitted by THALIA_82

An easy casserole, with good clam flavor.

Submitted by GRAMMYEAC

Submitted by DARIAC

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

Submitted by CERISELOPEZ

Submitted by OKSANA313

Rich and satisfying, this lasagna is loaded with fresh vegetables and flavorful chicken sausage, and makes a great meal with a garden salad.

Submitted by LCVEGAS

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

Submitted by CARPROTH

This is a really easy and delicious soup. It's one of those recipes that you can modify to make your own.

Submitted by METISMOMMA

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.

These are a wonderful side dish to compliment any meal. They are crispy on the outside and soft and moist on the inside. I use onion powder because I don't like the texture of real onion. Also I use dried herbs.

Submitted by LITTLESISTER22

A delicious medley. I use the finger potatoes from Costco, but couldn't find them in this database.

Submitted by LOTSTOULOUSE

So indulgent you will savor every sip!

Submitted by GOJAZZYNANNA

A super quick, cheap and simple meal to make that feeds 4 to 5.

If your vegetarian, omit the meat and double the frozen vegetables.

You can use any meat: chicken, pork or beef. However, in the photo, I've used pork.

Submitted by NINE_PURRCENT

This fresh and tangy cucumber dill sauce uses non-fat plain yogurt to give it a creamy taste and texture. It can be eaten as a side dish with grilled chicken or as a topping on a gyro or pita sandwich!!!!

Submitted by MISSJCISRUNNING

The dressing makes the fruit an extra-sweet treat.

Use leftover rice or pre-cook the rice and allow to cool. I also tend to use left over pork or pre-cook the pork before making the fried rice, allowing it to cool. Cook the mixed vegetables and drain of water.

Submitted by DANIELISTHOR

Tasty and Nutritious

Submitted by FLYAWAYFREE

A sweet treat after dinner.

A variation on fruit salad.

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

A great dish for Sunday brunch.

Submitted by STACISHU

Make your own popcicles.

This turkey dinner is the ultimate make-ahead meal. The turkey, gravy, and stuffing are slow-cooked simultaneously to impart rich, deep flavors and to eliminate any extensive last-minute work.

Your grill just got more exciting. Try this vitamin-packed dish!

This lively vegetarian pasta dish contains no added fat or oil, is low in cholesterol, and is good hot or cold.

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

Submitted by COOKINNANCY

On the grill your favorite fresh fruit picks up new and unique flavor!

Printed with permission from the American Institute for Cancer Research

By using nonfat sour cream and yogurt, this recipe greatly reduces the amount of fat in the dish.

This is like a cold cobbler without the crust.

Submitted by NEWME4LIFE75

This hearty soup, packed with vegetables, is a great addition to any meal.

For even more nutrition, look for "whole ground corn meal" or corn meal that had not been de-germinated. This recipe cuts the oil and doubles the fiber for a great-tasting muffin with 1/2 the calories of regular corn muffins.

Submitted by OELAINEO

Submitted by BETHIE651

Cut out the fat by leaving out the meat. This thick stew is perfect on top of a baked potato. For a thinner soup, add water.

A no fuss approach to whipping up this tasty, healthy chicken dish.

Submitted by LADYBUG459

Try this filling on-the-go snack.

Smooth, creamy and delicious - tastes like fall!

Submitted by KBEEPS

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

These bite-sized morsels are so savory and juicy they will explode in your mouth. Roasting them adds a depth and richness that transforms ordinary cooked vegetables into something elegant.

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

Courtesy of the NLHB, part of the National Institutes of Health and the U.S. Department of Health and Human Services www.nhlbi.nih.gov

A low-fat, heart healthy version of this traditional comfort food.

Classic chocolate chip cookies with slightly modified ingredients to make them healthier, yet just as tasty as the original.

Submitted by GINNYPENNY

This sauce adds a nice kick to fish, chicken, pork, eggs...almost anything.

Submitted by MIJAHA1

Drink your veggies!

Printed with permission from the American Institute for Cancer Research

Easy Side Dish Recipe

Submitted by PHOENIX53

This easy-to-make shortcake biscuit, which uses baking powder, will bring back memories of traditional versions.

Printed with permission from the American Institute for Cancer Research

This salad uses fresh spinach and seasonal berries. It tastes good and is very healthy.

Submitted by KARLYOH

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

Submitted by TAM101

Brought To Your Kitchen From SparkPeople Member: LBBROCK195

Makes an interesting dessert.

A old favorite just got even better!

After the pasta and onion are sautéed, the oil is drained to minimize the fat content of this interesting pilaf.

A wonderful way to use up the vegetables in your crisper.

Submitted by BLUEMURRAY

Filling and not too high in Calories!

Submitted by ARDELIA82

An interesting but tasty dessert, perfect for a cool evening.

A tasty addition to your favorite spaghetti sauce or a great warm appetizer for a party.

Submitted by KEVINKELLY

Recipe courtesy of National Pork Board. For more recipes and ideas, please check out www.TheOtherWhiteMeat.com

A healthy version of a classic fall favorite.

Submitted by AMYKAREENA

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

This substantial salad offers a healthy balance of vegetables and protein. It provides a wide range of textures, colors, and seasonings.

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.

Maybe I should have called this my "Summer Farmers Market Pasta." It's full of the vegetables I brought home from the farmers market on Saturday. Like many of my recipes, it can be altered based on what you've got on hand. I almost threw in some Swiss chard (my green of choice these days) and some brilliant yellow crookneck squash, but I decided to save those for another day and another dish.

Submitted by SP_STEPF

Rich, flavorful honey mustard chicken with carrots and potatoes.

Fluffy dish will tickle your taste buds.

Recipe courtesy of National Pork Board. For more recipes and ideas, please check out www.TheOtherWhiteMeat.com

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

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

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

Vegetable soup with chicken

Submitted by JOASIA1

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.

For a snack or dessert, they're good!

Submitted by FIREFLY75

This was my great-grandfather's favorite salad. He didn't like lettuce, so when he saw this salad coming out, he always said, "Oh boy, salad!" thus the name.

Submitted by TANGO5617

Yum! Cheesy chicken with pasta sauce.

A great fish recipe that can undergo many adaptations depending on the seasonings you choose to use.

Submitted by BRENNA_A

Yum! You've probably never had soup like this before, but we bet you'll be coming back for more.

You'll never miss the beef!

Submitted by SOCLOSEYETSOFAR

Submitted by CATNIP76

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

The use of canned pumpkin really packs a Vitamin A punch in these muffins.

Nothing beats a bowl of fresh, homemade chicken noodle soup.

An easy, hearty soup-all in one pot!

Submitted by LAURAEXPLORER

Submitted by PCREIGHTON

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

A great easy-to-prepare recipe to share with your kids!

Submitted by CARANA

Good as a side dish or dessert, this salad made from fresh fruit is naturally low in fat, saturated fat, and sodium. Plus, it's cholesterol free.

The batido is a smoothie made with milk and tropical fruits. For a classic Cuban drink, omit the lime juice and substitute frozen guanábana pulp for the mango. Guanábana is an exotic-tasting, rich, tart-sweet, white-fleshed fruit.

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

A light fruity and nutty salad!

Submitted by ~GOT2MOVE2LOSE~

This quick and easy lunch only uses 5 simple ingredients!

Submitted by MGRIFFITH32

An easy, fast, and lower fat version of this restaurant favorite.

Higher in Protein & Fiber and lower in Fat and Carbs than regular pancakes!

Submitted by ELAINEHN

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

Submitted by ONLY4LIGHTN

This tangy pie is a tasty reminder of summer all year long.

This tangy, tart salad will tickle your taste buds.

Just something I threw together at the last minute.

Submitted by ISLANDGIRL876

Omelet packed with veggies and flavor.

Submitted by OOMPALOOMPA26

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

Submitted by OURSUNSHINELOVE

Both chickpeas and mayonnaise keep this butter-less chocolate cake moist and nutritious.

Watch the game with these healthy snacks!

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.

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.

Easy slaw with no fatty mayonnaise.

A quick, satisfying meal for any night of the week.

Submitted by MRSHARM

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.

An easy snack everyone can enjoy!

Submitted by LUZYPE

Family recipe passed to me from my grandmother

Submitted by SUPERTROUPERJEN

A great side dish that complements any entree.

Submitted by VICKYGAYLE

A recipe full of veggies and vitamins galore!

Submitted by ABBYJS19

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

Submitted by CHATTYCATHY2

A recipe that is easy to make and full of flavor.

Submitted by LANNESN

Stir-frying uses very little oil, as this dish shows.

A nice way to introduce veggies to your meals

Submitted by GINITASD

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

Ready in just 20 minutes.

The complex carbs and healthy fats in this dish will fill you up, and give you plenty of energy.

Very light, fun and tasty--a treat you thought you'd have to give up on your quest to good nutrition.

Submitted by YNIMER

Reduced fat and sugar free dip for all sorts of fruit.

Submitted by BEACHEDBUM

A flavorful favorite that you can enjoy without guilt. Add your own spices to taste.

Start before work, ready to eat later

Submitted by CHIHUAHUAMAMA

This is a great tasting spinach and artichoke side dish. Make it even more healthy with fat free mayo and sour cream and a butter substitute.

Submitted by TAHLON

For the zucchini lovers!

Submitted by JAXON3604

Submitted by PAMALA3

For a hearty, rich turkey dinner, try this polenta dish.

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

A low calorie delicious chili.

Submitted by ORMOMMY

Making homemade peanut butter is easy, as long as you have a good blender or food processor.

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

Submitted by VEGGIEKITTY

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

Submitted by AEGARRISON

This colorful salad makes a great lunch dish.

Submitted by TUONGLAI

Submitted by KATHY71

Feel like a kid again with these soft cookies. Perfect with a warm cup of cider.

Submitted by HEARTS4U2

A wonderfully filling recipe.

Submitted by 1STCINDERALLA

A simple cucumber salad for the Dog Days of Summer.

Served on a bed of nutrient-rich spinach, this chicken is a tasty lunch or dinner!

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

Submitted by BETINA1

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

Hearty filling creamy texture soup

Submitted by LPBATT

Wakes up your taste buds.

Submitted by COMFORT1

Pork chops in a peanut sauce.

Submitted by ONCEMORE2006

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

Submitted by SLINKY78

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

Submitted by LILYANN2

Ready in 25 minutes.

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

Submitted by SP_STEPF

This is a great dessert that's delicious when strawberries are in season.

Submitted by CHEF_MEG

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

Submitted by CHEF_MEG

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

Submitted by AMROZ123

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

Submitted by CHEF_MEG

Using a slow cooker makes this recipe as easy as it is tasty!

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

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.

Editor's note: Use your favorite milk or yogurt in this recipe. Use ice cubes instead of water for a frozen treat.

Most of the smoothie recipes I've seen are for 3-6 servings. This is a good smoothie for just 1 person. It can be made with a stick blender instead of getting the big one dirty for just one drink!

Submitted by ROKERSHNER

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

Submitted by CHEF_MEG

Use leftover roast beef to make this quick, hearty, healthy soup.

Submitted by CHEF_MEG

Forget buying packets of seasonings. They're expensive and often full of salt. Save sodium and money by making this easy herb blend. Use it in sauces, soups, stews, on meats... anywhere you want to add Italian flavor without fat or sodium!

Submitted by CHEF_MEG

These meringues are a fun treat when served with low-fat vanilla ice cream and fresh fruit.

Submitted by CHEF_MEG

We cut the grease and used reduced-fat string cheese to re-create a pub favorite.

Submitted by CHEF_MEG

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

Submitted by CHEF_MEG

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

Submitted by RYDIAEMERALD

Pizza is one of my favorite foods, and the sweet sauce at Papa John's is my all-time favorite. My viewpoint is, if you're going to make it at home, don't make it "just as good," make it better! So I'm remaking a medium Papa John's pie with pineapple, onion and bacon(BACON!!!). Fresh homemade sauce and premium ingredients make this recipe more than worth the calories, and still trimmer than the fast food original!

Submitted by KRAMTHEGRAM

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

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

This is a great recipe for summer, when you have a surplus of zucchini in the garden. Double or triple the batch and freeze them for quick and healthy breakfasts.

Submitted by CHEF_MEG

Think you dislike beets? Not after trying this recipe! Roasting brings out the beets' natural sweetness, and the feta offers a nice, salty contrast.

Submitted by CHEF_MEG

Quick, easy and tasty turkey burgers with a kick.

Submitted by JIMINNYC

This Asian-inspired pasta dish is so good and so quick to make and can be served hot or cold. Add some tofu for another healthy option.

Submitted by BCJL13

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

A lovely egg dish that highlights all the flavors of late spring. This dish can be made ahead of time and served room temperature. Perfect for brunch or even a light lunch!

Submitted by RICKIEBETH

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

Hummus goes South of the Border!

Submitted by SP_STEPF

A tasty way to get your veggies during BBQ season

Submitted by EMMAPALE

Fast, easy & delicious! Oh, and low cal! Perfect to get your morning started.

Submitted by HOPEIGETIT2

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

Great tasting and Healthy alternative to fries.

Submitted by LIZZS2NDCHANCE

Serve this on top of a bed of brown rice.

By choosing a darker chocolate and fat-free evaporated milk, Chef Meg was able to cut the calories of this chocolate dip in half!

Submitted by CHEF_MEG

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

Submitted by JLPNURSE

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

Submitted by PSDAHRI

Chef Meg Galvin turned this member-submitted recipe into a hearty entree that's bursting with flavor by reducing the amount of oil used and changing some of the cooking techniques to maximize taste.

Submitted by CHEF_MEG

High in calcium and very yummy

Submitted by TWINMOM143

Strawberries are combined with tangy and sweet balsamic vinegar and creamy ricotta in this quick and simple dessert.

Submitted by CHEF_MEG

Kid friendly and easily exhanged ingredients will make this no hassle dish a sure pleaser!

Submitted by FORMERFATTY

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

Using brown rice will give you lasting energy.

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

Submitted by FANNETASTICFOOD

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

Submitted by JOGANRAY

A terrific dish when served over a bed of brown rice.

Submitted by SERRA55

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

Submitted by CHEF_MEG

This recipe makes quite a bit, so you can take half of the remaining chicken mixture and sauce and make soup. See "sour cream chicken enchilada soup" that I also submitted.

Submitted by SKEYDOO

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

Submitted by COACH_NICOLE

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

This simple summer recipe is good hot or cold. The creamy avocado pairs so well with fresh summer tomatoes.

Submitted by MBH1118

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

Submitted by ARVILLA2

Cucumbers give this guacamole a refreshing flavor.

Submitted by COACH_NICOLE

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

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

This recipe is really easy; it's really more of a process than a recipe. Rice paper wrappers, which are available in the ethnic sections of most larger supermarkets these days, are a great way to wrap your veggies and protein for a quick snack or light lunch.

Submitted by CHEF_MEG

Creamy pudding makes fantastic frozen treats.

Citrus and cilantro dress up grilled fish.

Submitted by CHEF_MEG

These miniature sweet potato pies feature a topping made with hazelnuts, although any nut will work.

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 is awesome, easy to make, and a huge hit at parties when you want to serve something more creative than hummus!

Submitted by FANNETASTICFOOD

This is easy to make and is very nutrious for you! Quinoa was revered by the Incas and feed it to the Warriors.

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

The vegetables can marinate for a couple of hours, so all you'll have to do at party time is arrange them on a platter and top with olives and cheese. Immediately place the prepared vegetables in the marinade so they won't discolor. Be sure to use fresh mozzarella, which comes packed in water and is usually found with the specialty cheeses. Coarsely chop leftovers and toss with pasta for a cold salad.

This Mexican pizza is a tasty alternative to traditional pizza. Add grilled chicken or cooked shrimp to change this up!

Submitted by SP_STEPF

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

Submitted by SLIMKATIE

While Chicken Parmesan is traditionally fried, this lighter version is delightful atop a hearty green salad.

Submitted by CHEF_MEG

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

Oh, Quesadilla Explosion Salad! How I love you!
I have eaten plenty of these at Chili's and was "Oh so surprised!" to see it listed as #2 on the 10 worst restaurant salads! Number T-O-O! Too much fat, Too many calories, Too many points!

It's a salad! How can it be so bad for you?

Something had to be done! This is my response. I have also created recipes for the various ingredients used in this salad. They are named as they appear in the list of ingredients. Feel free to use them or your own. Beware the nutrition data of this salad will change if you use another version.

Submitted by LILDVA

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

Submitted by RAEBRALOP

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

Submitted by CHEF_MEG

Quick and easy weeknight meal. I cook on medium heat and cover pan to reduce cooking spatter and smells. For added convenience, use ready-to-eat or fully cooked chicken breast strips instead of pork. Frozen pre-cooked chicken can be heated with the veggies together at the same time, and cold pre-cooked chicken should be tossed in a few minutes after the veggies. Add a little cayenne pepper, ground ginger, garlic powder, and/or chinese five-spice mix to amp up the flavor without adding salt or calories! Reduce fat and calories by substituting just spices, light soy sauce, and 1/4 cup orange juice for the Kraft dressing.

H-E-B Green Bean Stir Fry frozen veggies has noodles, green beans, broccoli, cauliflower, carrots, water chestnuts & red bell pepper.

Submitted by CFSPARK1

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

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

Submitted by CHEF_MEG

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

A fun pie for St Patricks day or ANY day!

Submitted by NIGHTSKYSTAR

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

Submitted by RACHIELOO

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. You can also add shrimp during the last 20 minutes of cooking. If the dish is a little too spicy for the kids, add 1 Tablespoon of plain yogurt to their serving. Serve with a glass of milk and a cucumber salad.

Great for the fall holidays! Or just for a healthy snack!

Submitted by ANDREWMOM

Black Bean Salsa

Submitted by JANAE55

A quick and easy dinner that is also low-fat.

Submitted by LYZ219

This one-dish meal is great for a weeknight meal or as a appetizer for a party.Serve it with steamed broccoli or a green salad.

Submitted by CHEF_MEG

Light & luscious, just right for your appetite.

Submitted by LOVE2COOK

I love Wendy's Honey BBQ Wings, but at 580 calories I can't even get fries or a frosty to go with them. I came up with this to satisfy my craving, and still be able to enjoy a side.

Submitted by OIL_FIELD_WIFE

Start your day with this hearty vitamin-rich granola.

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

Granola is incredibly affordable when you make it yourself. This recipe combines some of my favorite ingredients: maple syrup, almond butter and seeds!

Submitted by SP_STEPF

Tostada means toasted in Spanish, and in this simple recipe, Chef Meg makes a crunchy, crispy, chewy, cheesy tostada using leftovers from her Slow Cooker Provencal Chicken and Beans dish.

Submitted by CHEF_MEG

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

Submitted by KSCHOFF

This tomato soup is so rich and thick you'll swear it's laden with cream and butter. The trick is really good tomatoes.

Submitted by CHEF_MEG

These bite-size tacos are always a hit in our house! Have some fun with this recipe; try adding chopped chives, avocado, different varieties of beans, or red onions.

Submitted by CHEF_MEG

Featured in the revised edition of The New American Plate.

Printed with permission from the American Institute for Cancer Research

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

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

Submitted by CHEF_MEG

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.

This recipe serves one, but go ahead and make a few more servings so you'll have leftovers.

Submitted by CHEF_MEG

Rich and creamy, this risotto is full of whole grains and vegetables.

Submitted by CHEF_MEG

Fruit is often a back-up ingredient or side dish at dinnertime, but it gets a co-starring role in this meal.

Submitted by CHEF_MEG

A yummy recipe passed down from my mother in law

Submitted by ADMERCER

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

A dish that takes me back to childhood. This recipe doesn't have the butter that I remember from the traditional family recipe, but it's still very yummy.

Submitted by MSU_ALLYN

This quick and easy meal is a hit with kids. If they can't tolerate spicy foods, reduce or omit the sriracha.

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 a juicy and delicious burgers.

Submitted by CHEF_MEG