Smooth, creamy and delicious - tastes like fall!

Submitted by KBEEPS

Submitted by TODD717

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

Submitted by MIJAHA1

Same as my other recipe, but with a little more meat

Submitted by LAULLYPOP84

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

Submitted by KARLYOH

wine, lemons and mushrooms flavor this chicken recipe the lower salt and lower fat way.

Submitted by AILEENCHOATE

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

Submitted by JOGANRAY

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

Submitted by RACHIELOO

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

Submitted by VEGGIEKITTY

Only 1 egg and very little margarine are used in this low-saturated-fat, low-cholesterol low-sodium bread.

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

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.

This creamy dessert is low in saturated fat, cholesterol, and sodium.

Cookbook creator says: use applesauce instead of margin, add raisins

Submitted by LUZYPE

Serve in place of a steak or with lettuce and tomato on toasted whole-grain buns.

Printed with permission from the American Institute for Cancer Research.

For a snack or dessert, they're good!

Submitted by FIREFLY75

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

Cookbook creator says: Yum

Submitted by KARENMON

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

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 tasty variation on a favorite.

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

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

Tired of the same old beef and chicken? Get outside and grill the "other white meat" for a barbecue.

Quick, Easy and Yummy

Submitted by KAJORDAN73

This is the easiest and best recipe for homemade pork green chili

Submitted by OIL_FIELD_WIFE

Skimming the fat off the chicken stock and using minimal oil and no added salt means that this crunchy rice is tasty and healthy!

Served cold or hot, these tangy yet sweet noodles are rich and tasty.

The garlic in this recipe gives the zucchini divine flavor.

A lower fat version of everyone's favorite- prep and bake in less than 25 minutes!

Submitted by ONLY4LIGHTN

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

Submitted by OURSUNSHINELOVE

Great served with our Chili Lime Tortilla Chips.

Black Bean Salsa

Submitted by JANAE55

Cookbook creator says: use 1/2 cup brown sugar vs splenda

Submitted by SBMMYERS

Ready in just 20 minutes.

Submitted by TNEWBY2

Orange rind and dried cranberries flavor a cake-style muffin that's easy to make and freezes well. Microwave at HIGH for 20 to 30 seconds to thaw. When fresh cranberries are available, use them to add a pleasant tartness.

An elegant entree of tuna, bathed in an herb-infused white wine sauce, served on a bed of couscous.

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

Cookbook creator says: do not use turkey bacon, use ground turkey or turkey sausage

Spinach, Chicken and Cheese Oh my.

Submitted by SILLY_ME

These bean cakes are yummy and great for you. Served with the salsa, it makes a very colorful and festive presentation. I serve these with a lite side salad. Plenty of protein and fiber. Even my meat loving hubby loves this meal.

Submitted by BCJL13

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

Submitted by RYDIAEMERALD

A very refreshing summer salad

Submitted by JLPNURSE

Delicious, healthy, intensely chocolate brownies with a hint of sweetness. If you like them sweeter, add 1/2 cup more of Agave nectar to the recipe. Only 98 calories & 2.6 grams of fat per serving!

Submitted by CARLASKIS

A low fat and reduced sodium Chinese feast!

Submitted by CINDEEMCD

Technically this is a crustless quiche, but the addition of flour makes for a delicious crusty bottom and sides.

Submitted by JENNLOVE

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

Submitted by JLPNURSE

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

Submitted by CHEF_MEG

Cookbook creator says: use brown rice and cook for 50 minutes

Submitted by KAIROSGRAMMY

Turn leftovers into a tasty movie night meal.

Submitted by CHEF_MEG

Low fat sloppy joes that don't skimp on flavor!

Submitted by RHG2525

This recipe came from a Weight Watchers cookbook. It is the only meat loaf that I ever make because it is the yummiest!!!

Submitted by AKSNIPES

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

High in calcium and very yummy

Submitted by TWINMOM143

Crispy lettuce and spicy peanut sauce come together into a delicious salad.

Submitted by GRANT_ME_WINGS

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

Submitted by SERRA55

Cookbook creator says: use sweet potatoes. 3 cloves garlic per serving. cook veggies 10-15 minutes before adding chicken. put foil over dish when sauce added.

This dish inspired by Costa Rican spices seems exotic, but it uses spices and ingredients you already have around the house: coffee, cocoa and cinnamon. You'll wonder why you've been relegating these flavorings to dessert!

Submitted by CHEF_MEG

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

Submitted by CHATTYCATHY2

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

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

Submitted by CHEF_MEG

The only turkey recipe you'll ever need--no basting necessary.

Submitted by CHEF_MEG

Cookbook creator says: use oatmeal instead..

Submitted by ERINRACH80

Cookbook creator says: put flour w/ topping. use regular oats. cut sugar w/ splenda. add cloves

Submitted by JLCROMP

From Karina's Kitchen, glutenfreegoddess.blogspot.com

Submitted by BAILEYS7OF9

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

Submitted by COOKINNANCY

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: leave on skin, can use brown sugar instead of splenda, add nutmeg

Submitted by YELLEROSEOFTX

Cookbook creator says: Just wipe a bit of oil in a pan and saute the chicken, onion and celery first(can do the night before and refrigerate the whole thing until ready to add to crock). I'll bring out the flavor. add salt & potatoes

Submitted by CHIHUAHUAMAMA

Taken from Good Housekeeping.
3 -4 WW points per serving.

Submitted by HMR809

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

Submitted by CHEF_MEG

This recipe is a lighter twist on a fall favorite.

Submitted by RCWILKINSON

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

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

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

Submitted by CARPROTH

Cookbook creator says: can use lemon juice instead of milk on topping. Use splenda.

Submitted by ANDREWMOM

Cookbook creator says: drain the beens, add corn

Submitted by LOSER1231

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

Submitted by CHIQUITA72979

Buck tradition this Thanksgiving and forgo standard pumpkin pie. Instead, whip up a smooth, spicy and low-calorie flan.

Submitted by DISTENDASI

Cookbook creator says: leave out the salt, add paprika

Submitted by TERRORLYNN

You'll love these cheesy yet healthy enchiladas!

Submitted by TALESIN

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

I just use a whole butternut squash and usually the beef roast is more than 1 1/2 #.

Submitted by BAILEYS7OF9

Make this chicken the next you have company for dinner, and they'll swear you hired caterers. It tastes like it came from a restaurant, but for much less money and effort.

Submitted by CHEF_MEG

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

Cookbook creator says: use chicken stock instead of bullion and water

Submitted by LADYBUG459

A treat for when you're craving the taste of pumpkin pie.

Submitted by ~PENNY~

Cookbook creator says: cook cranberries w/ apples not rice. add celery to rice.

Submitted by FEATHEREDPINES

Right now at 6 servings, but might be more

Submitted by BAILEYS7OF9

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

Submitted by CHEF_MEG

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

Submitted by LILYANN2

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

You don't have to go on vacation for a taste of the tropics!

You can also make this with a larger pork butt roast

Submitted by JLOEPER

A very simple cookie recipe perfect for someone on a wheat and gluten-free diet.

Submitted by COWLVRSHELL

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

Submitted by LANNESN

Cookbook creator says: Use canned tomatoes if no fresh, cut up chicken after browned.

Cookbook creator says: use whole eggs instead and reduce volume of them. say 4.

Submitted by LEPRECHAUN0610

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

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

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

From the CrockPot Ladys blog.

Submitted by BAILEYS7OF9

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

Submitted by FANNETASTICFOOD

A great light marinade for Chicken

Submitted by FRNKGRIFFIN

Cookbook creator says: add an additional 1/4 cup bisquik, pure vanilla, cinnamon, larger can of peaches. (15 oz can of peaches = 6 servings)

Submitted by HOOTOWLRN

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

Cookbook creator says: reserve a cup before using immersion blender, then add back in.

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

Cookbook creator says: sauteeing chopped onions, carrots, bell peppers, add cheese

Submitted by SP_STEPF

Cookbook creator says: made this with cottage cheese instead of cream cheese

Submitted by HOCKIMAMA

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

Submitted by CHEF_MEG

Cookbook creator says: or dehydrator

Submitted by CHEF_MEG

Cookbook creator says: add chicken for full meal

Submitted by MISSJCISRUNNING

Spinach and mozzarella cheese are baked together to make irresistable savory appetizer treats!

Submitted by ERUPERTO

Cookbook creator says: add shrimp at end

whenever money was tight and it was close to payday, but she had no money, my mother would make this old standard. It would last for a few meals, it was warm and comforting, you could feel the love in every bite.

Submitted by THECAT39

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

Submitted by HOPEIGETIT2

Great healthy power boost!

Submitted by CILONIS

Cookbook creator says: 1 1/2 tsp fresh basil, not 1. Cut recipe in 1/2! add garlic

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

Submitted by PISCESWOMAN87

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

A quick and easy side dish that's perfect for fall and winter!

Submitted by RYEAXL1

Perfect for your next party--or turn any snack into a festive event!

Submitted by CHEF_MEG

This simple and delicious appetizer is very festive--red and green for the holidays.

Submitted by CHEF_MEG

Cookbook creator says: use applesauce instead of apple butter

Submitted by PHULLER

Tasty twist on pork chops

Submitted by FLUFFYWONKENOBE

Cookbook creator says: Made these before reading reviews. I added 1/4 cup applesauce, doubled the cinn. and vanilla, subbed Splenda brown sugar, flattened the cookies with fingers before baking and used half the nuts. Chewy, yummy, less calories and yummy! Thank you for sharing the recipe

Submitted by CMWELLS83

Cookbook creator says: * Bread and pizza dough recipes: Add 1 teaspoon xanthan gum per cup of flour
* Cake, muffin and quick bread recipes: Add 1/2 teaspoon xanthan gum per one cup of flour
* Cookie and bar recipes: Add 1/2 teaspoon (or less) xanthan gum per one cup flour

Submitted by FIT_ARTIST

Cookbook creator says: use cinnamon & sugar to dip fork in to make indents

Submitted by JDWINNELLS

Cookbook creator says: Super good, added a diced tomato, diced small onion and half a veggie bouillion cube to cooking water. can also add shrimp to it.

Submitted by SLIMKATIE

Cookbook creator says: use vanilla yogurt and 2 tbsp milk instead of the cottage cheese or 2 ripe bananas instead of cottage cheese. use regular oatmeal and add cinamin.

Submitted by ELAINEHN

Cookbook creator says: add carrots and minced celery

Submitted by CBREEES

This is a thick hearty BOLD tasting stew. The ginger gives it a kick and the coconut milk adds a delicious texture and rich flavor. I was apprehensive at first as I wasn't too sure how this stew would turn out but it ended up being AMAZING, everybody loved it and had multiple servings, the pot was empty in no time !!! I promise this stew will not disappoint!

(use homemade chicken broth and you can cut the sodium in half in this recipe)

(for extra protein add a can of chick peas, but rinse well to keep the sodium low)

Submitted by JANNERS1980

Here's the healthier version made with ripe tomatoes instead of canned tomatoes.

Submitted by HALFFAST

I love this stew because it can be made from your pantry and freezer. I always keep red potatoes, turkey sausage, and beans on hand. It's great for those nights when you just don't want to brave the cold to go to the supermarket.

Submitted by CHEF_MEG

Cookbook creator says: add carrots, can be crock potted too

Cookbook creator says: use black & green olives mixed with feta, cut up chicken before cooking.

Submitted by JULIAKELLY

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

Submitted by SP_STEPF

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

Cookbook creator says: refridgerate for 12 pieces of fudge

Submitted by CHEF_MEG

I love cheesecake so I took several recipes and came up with this version. It is dense and tastes great, even my sons liked it. Yummy alone or with raspberries on top. Sugar free and low cal/fat. Makes 16 servings.

Submitted by WENDI_WA1

Cookbook creator says: add 2 tbs flour or cornstarch to filling as runny

Submitted by CHEF_MEG

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

Submitted by CHEF_MEG

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

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

Submitted by MBH1118

Light and delicious, great with Blueberries or Strawberries

Submitted by LADONAB

Cookbook creator says: Linda's chicken salad

Submitted by BAILEYS7OF9

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

Submitted by CHEF_MEG

These healthy breakfast bars provide a respectable level of protein and fiber without a ton of calories. Best of all, they can be eaten on the run. Reconfigure the "additions" to suit your fancy.... or replace the Splenda with another sweetener if you're trying to stay "au natural." This is a base recipe that can be tweaked to your taste!

Submitted by TUESDAYS

I made several adjustments to a basic soy flour pancake recipe and came up with this one for waffles. These are very light and very yummy. They are great to eat before a run since they are so high in protein and potassium. I make the whole batch and freeze the extra waffles to fix in the toaster another time.

Submitted by PRESSINGON3:14

Barbecue Sauce. Delicious on Chicken.

Submitted by GRADXY

With this dish you get a serving of fruit in every portion. Dice the orange if you prefer smaller pieces and�if you�re feeling creative�use a vegetable peeler to create curls of orange zest.

Submitted by CHEF_MEG

Submitted by GINNY3013

Submitted by NANCYJAC

From Stephanie O'Dea

Submitted by BAILEYS7OF9

This soups works well with most vegetables from the garden-- experiment and use vegetables that are in season. Chef Meg was inspired to create this meal after a trip to the farmers market. Be creative and use whatever vegetables you have on hand!

Submitted by CHEF_MEG

This is a family favorite modified with healthier ingredients!

Submitted by OUGIRLKEL

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

Submitted by BAILEYS7OF9

This is such a hearty savory soup--and it's vegan! The color alone should win you over. By roasting the vegetables you get a sweet smoky smell and taste.

Submitted by CHEF_MEG

Triathlete Brendan Brazier shared these raw energy bar recipes with us. While energy bars can be pricey, you can make them at home to control costs.

Submitted by DAILYSPARKGUEST

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

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

Move over chips and popcorn! A healthy, salty, crunchy snack is moving in!

Submitted by LALASTRIVE

Printed with permission from the American Institute for Cancer Research

Swiss chard is a heart-healthy leafy green that everyone should include in their diet. This recipe is an excellent source of calcium, so you'll build bone with every bite.

Submitted by KINKYBOOTSNO1

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.

A zesty, low cal spin on a fast holiday favorite

Submitted by NOTBLUSHING

An easy way to have a healthy dinner waiting when you arrive home. I served it with steamed red potatoes and aspargus and no one missed the Hollandaise! This makes a zesty flavorful meat for sandwiches and salads. Marinade could also be used for grilled chicken breast, fish or seafood, but marinate for only 1-2 hours.

Submitted by HOMEATLAST

I am using turkey breast halves for this recipe. I also removed the bone and skin to lower the fat grams.

Submitted by VARINIA

This is a great moist snack cake!!

This recipe sings of the fall and early winter harvest.

Submitted by CHEF_MEG

Wonderfully delicious and simple to make cracker. Play with different flour / spice combinations besides the suggested ones.

Submitted by DEE_SPARKS

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

5 Bean Salad or Dip Style

Submitted by LADYBUG0147

A healthy appetizer or side dish that's heavy on the veggies. Use store-bought or homemade hummus.

Submitted by CHEF_MEG

Submitted by BAILEYS7OF9

From 'In Flora's Kitchen' blog

Submitted by BAILEYS7OF9

All the taste of a loaded baked potato, in a hearty soup.

Submitted by CHEF_MEG

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

got from Kraft but made changes. Picture is from Kraft. Took 50 calories and 255 mg sodium off from Kraft's version.

Submitted by BAILEYS7OF9

A delicious breakfast you can make either sweet or savory, that keeps you full all morning (at least)!

Submitted by RACHEL_MAC

My family loves potato soup but I prefer loaded baked potatoes. With this recipe, everyone wins!

Submitted by CHEF_MEG

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

Submitted by LAUR986

Submitted by BAILEYS7OF9

From Bon Appetit/ 1999

Submitted by OUSKABOO

This is my healthy version of shrimp and sausage etoufee. It's very filling!

Submitted by KASKEE0

A quick and hearty soup with plenty of spice!

Submitted by SP_STEPF

A single crust berry pie with crumb topping

Submitted by SOVTWALKER

3 ww points

Submitted by LAUREY1

Many holiday recipes call for corn syrup (karo) which is full of calories. Try this recipe using Splenda to cut the calories in your favorite recipes!

Submitted by NMLAHAIE

Cookbook creator says: use wine too. more herbs, garlic. do not discard water, use as stock

Submitted by CHEF_MEG

Cookbook creator says: this is the one

Submitted by BAILEYS7OF9

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: add garlic

Submitted by TOBICAE

Cookbook creator says: use spinach instead of egg plant

Submitted by CHEF_MEG

Submitted by MINDEANE

Crock pot beef, wonderful

Submitted by BAILEYS7OF9

Submitted by LYNDSAY81283

Ditch the condensed "cream of whatever" soups and make this instead. You only need 10 minutes of hands-on cooking time for a filling yet light bowl of comforting soup.

Submitted by CHEF_MEG

Sweet and nutritious Yojo to restore your mojo! Many thanks to my friend Julie for giving me this recipe.

Submitted by YERVANT

Super moist pumpkin cupcakes!

Submitted by MEEGHAN132

Adapted from the Hungry Girl recipe.

Submitted by JDMROSA

Submitted by BAILEYS7OF9

These hunger-busting bars are ready in a snap, and they're perfect for a hike or an after-workout snack.

Submitted by CHEF_MEG

If you are gluten-free like me, you should know how hard it is to find a recipe for gluten-free tortillas that bend without breaking; that are big enough to actually wrap around something; and that taste like flour tortillas! Well look no further... here it is!

Submitted by MRS_MORRIS