(182 results) Chef Meg's Original Recipes
Back to Healthy Cooking With Chef Meg
Scones are perfect for weekend house guests, hostess gifts, or picnics. Traditionally made with loads of butter and cream, mine use far less butter--and whole-grain flour.
Who needs deep-fried chips, when pitas crisp up so perfectly with minimal added oil? Pair these with hummus or as a crunchy side to your Greek salad.
This creamy, tangy dip does double duty: with mint, it's a perfect pair with Greek fare; with coriander and cumin, it cools down spicy Indian curries.
Growing up in the South, sausage gravy was a staple on our breakfast table, so I wanted to create a healthier version. Guess what? My teenage son had no idea his "sausage" gravy had a secret ingredient!
I combined all my favorite Greek ingredients, layered them in a dish and created a dip that's a hit at parties or family game night. Pair it with homemade or store-bought pita chips.
This Southern staple gets a dose of fiber--with half of the fat of the original. Make a double batch over the weekend and freeze for the busy weekday mornings.
Don't pass up this recipe just because it's a little fishy. As the sweet grapes, creamy cheese, and hint of salty fish hit your mouth you will fall in love with this quick and easy appetizer.
Sweet and tangy oranges pair perfectly with rich, salty miso. A little goes a long way, and this salmon dish is decadent yet healthy! Pair it with grilled veggies and a slice of grilled whole-wheat bread rubbed with garlic.
No, you did not just walk into a fancy restaurant. You can make this springtime dish in your own kitchen--in mere minutes!
This spring time stew is a must have at any Derby party! Traditionally made with pork, beef, chicken, and rabbit, I've added more veggies and lightened the meat. The best part: This is a slow cooker recipe, so the burgoo will be ready when the horses are loading into the gate.
Who said finger food is unhealthy? Try this asparagus appetizer at brunch, as a pre-dinner snack, or served from a picnic basket on a warm spring day.
As a mom of three and a wife to one this is one of those recipes that will make you sing dinner and 'Hallelulah!' at the same time. It's so versatile!
Start the week off right with sweet and creamy slow cooker oats for breakfast. The evaporated milk adds such creaminess that you'll think you're having pudding for breakfast.
Nestle eggs into a spicy tomato sauce and bake them for a light and easy supper. Serve over pasta or with crusty whole-wheat bread for dipping.
Not only is this dish pretty on the plate, it's quick and easy at the stove top.
Use this to dress your salad or as a dipping sauce for cut vegetables. Don't like cilantro? No problem, just swap it out for Italian parsley or dill.
Even kale needs some love. Massaging an acid-based dressing into the fibrous green leaves tenderizes them, making the healthy vegetable more palatable in its raw form. This dish ages beautifully. Make it a day ahead.
Vinaigrettes are perfect as salad dressing, a dipping sauce for steamed vegetables, and a marinade for lean cuts of meats.
Ditch the toaster pastry. They're loaded with sugar and fat--and not much else. My hand tarts are full of fruit, and if you make them ahead of time your kids can grab them and go.
Soy substitutes are so convincingly delicious that no one will know this isn't real chorizo. Bonus: This dish has zero cholesterol!
Boiled eggs is a misnomer; the best boiled eggs are simmered gently then steeped to keep them tender, not rubbery. Bonus: Soak the eggs in water overnight with various infusions to create naturally-dyed Easter eggs.
Cold, it crunches and pops in your mouth with a bold, nutty taste. Hot, it becomes smooth and more mellow. Either way, buckwheat (kasha) is a healthy, hearty breakfast.
I sometimes use my slow cooker as a "stall cooker." There are days that I need to run the boys out the door for practice and love to have dinner ready to go when we walk in the door. I don't have 4 or 8 hours to slow cook but don't want to wait 45 minutes for rice to cook. Bingo--I use the slow cooker. Two hours in a slow cooker and you will have fluffy brown rice for dinner.
Vindaloo is one of my favorite dishes in the world! This spicy Indian curry can be made vegetarian or with meat and is packed with spices. For those new to Indian cooking, I simplified the spice list, choosing five you might already have on hand.
Biting into a perfectly crispy fried shrimp is so satisfying. The 10 grams of fat per serving? Not so satisfying. This dish has all the crunch, with much less fat.
Eat as a side salad or add two grilled scallops and a slice of grilled whole-grain bread for a meal!
Sweeten up your morning grapefruit by baking it! This easy dish will make a grapefruit lover out of you.
Try this spicy Asian paste in your slow-cooker stews, broth based soups, or combined with yogurt as a zippy sandwich spread.
When I want chocolate mousse, only the real deal will do. This version is low in fat, but it's still creamy and rich. The hardest part is waiting for it to cool!
The original version of this Chinese favorite has 542 calories and 13 grams of fat, plus half a day's worth of sodium. Chef Meg's version is much healthier, packed with veggies, and ready in less time than it would take you to order takeout!
This dish incorporates three main ingredients from Spanish cuisine: roasted peppers, almonds, and paprika. This slow cooker meal tastes like it took all day to cook--only you'll know it required very little work for you!
Want to know the secret to great chili? Start with great spices--and skip the packets at the supermarket, which are full of sugar and salt. Make your own to save money and skip the salt.
This seasonal salad is ready in a flash. You will love the softness of the greens with the crunch of the radish and pomegranate.
By roasting these hearty winter vegetables, we soften their strong tastes and bring out their natural sweetness.
A light and minty holiday cookie!
The secret to this hearty vegetarian chili is butternut squash. It holds its shape and adds a layer of flavor and sweetness.
Are you looking for a quick, easy, and zero calorie gifts from the kitchen idea for the holidays? This one is my all-time favorite.
This creme brulee recipe is full of flavor not fat--perfect for your holiday meal.
Save money and increase nutrition in your burgers. The secret ingredient? Lentils!
This salad is full of distinct, strong flavors. It's a great way to get new greens onto your plate.
I love this spread this over whole wheat toast for breakfast with nut butter or to thicken my fall soups. My son Josh loves it with bananas. You won't believe I didn't add any sugar!
Kid prepared and approved! I am always looking for a salad that my kids can make and then devour. This is a winner for kids and moms.
Chef Meg made over the chili cheese dog--with 1/10 the fat and less than 1/2 the calories! Black bean salsa replaces the chili to save time, too.
This dip is so easy but looks fancy. Experiment with different colored peppers and flavors of salsa and hummus to change up each batch.
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.
This simple and delicious appetizer is very festive--red and green for the holidays.
Think outside the pie! This pumpkin smoothie is a sweet and healthy treat that kids will love.
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!
Keep summer's freshest green beans around a bit longer by making quick refrigerator pickles.
Think you don't like beets? You'll love these tangy pickled ones!
Pickling is a great way to extend the season. The basic pickling mix can be used for just about any vegetable.
So simple, yet so many layers of flavor.
Ever tried turning zucchini into "pasta"? With a vegetable peeler, it's easy to create ribbons of squash.
Take some help from the store: Feta and pesto dress up grilled zucchini.
Caponata is a Mediterranean vegetable stew. Eat it as is, or atop toasted whole-wheat bread or pasta.
Tahini replaces mayonnaise for a creamy texture and adds a tangy flavor, plus some fiber, protein, and calcium.
It'll be our little secret that this recipe isn't high in fat. It's so creamy no one will ever know!
This crunchy cole slaw is a healthier version of that summer favorite: ramen noodle salad. Two servings of vegetables in every portion!
This salmon dinner is worthy of a restaurant. Only you will know you're doing something great for your heart in every bite!
This meal tastes of springtime, and it's light enough that it fits into a heart-healthy diet.
This recipe was inspired by moussaka, eggplant Parmesan and lasagna. The result is a light and tasty meatless meal that makes any night a special occasion.
We tend to think of herbs as garnishes, but parsley takes a starring role in this fresh pesto. Try it on toasted whole-wheat bread, steamed vegetables, roast lamb or chicken, too.
This veggie stock has a stronger, richer flavor than most. I saute the vegetables for an extra layer of flavor, and I added extra veggies to the mix.
Cottage pie and shepherd's pie are popular British meals. What's the difference? Both contain meat and vegetables and are topped with mashed potatoes; however, cottage pie contains beef, and shepherd's pie contains lamb. I like them both!
Reubens are a once-a-year treat in our house. Corned beef is delicious and fairly low in fat, but it's quite high in sodium. A small sandwich at a deli can have 20 grams of fat and twice the calories as my version--and more than a day's worth of sodium.
If you want a stock packed with flavor, this is the one to make. Change it up: Add ginger for Asian-style stock and garlic for Italian flair.
Chicken and beef stocks are easy to find on store shelves, and many of them taste almost as good as homemade. It's a bit trickier to find seafood stock, and I've never found one that I really like. Thankfully, making your own is fairly easy.
Some call this dish Shrimp with Red Gravy but I like the true name of Shrimp Creole. One bite and you're transported to Louisiana: I envision shrimp boats bobbing along the shore and gardens bursting with peppers ripened in the summer heat.
My slimmed-down version takes away most of the salt and fat but leaves you with that wonderful familiar taste of the South.
I love enchiladas! These are full of vegetables in addition to the cheese and creamy sauce. Each one has a full serving of veggies, plus almost 20% of your daily fiber.
These cookies are packed full of whole grains and fiber to fill you up and keep you satisfied. They're great for snacks and suitable for diabetics!
I love a good sandwich, one that's so big you have to smash to fit into your mouth. This one is big on flavor, light on fat!
Make these rolls at night and pop them in the microwave (about 20 seconds) or toaster oven (on low) until warm. Pair them with a banana or apple, a peeled hard-boiled egg, and a cup of milk, and breakfast is ready to go in two minutes flat!
Remember that old fad diet where all you eat is cabbage soup? It doesn't work, but I like to joke that this is my "soup diet." I can make a batch and live off it for three days--there are many layers of flavors: the earthy mushrooms, sharp gingers, herbal cilantro, and spicy sriracha. You won't tire of this simple and fast soup!
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.
What a sweet warm treat for a cold afternoon! This dish is like having a piece of apple pie but without the large amount of fat and carbs from the dough. The oats inside will trick your mind into thinking that you did just eat pie!
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.
This dish is perfect for busy nights. I marinade the chicken in the morning, grill it at night, and serve it with steamed or frozen vegetables and brown rice that I cook on nights when I have more time.
Families have gone to war over chili recipes! I love a thick, meaty chili with loads of beans and vegetables. Thankfully my family agrees!
Garlic is good for more than keeping away vampires. It's also quite for you and full of flavor. This is a staple in my house. I throw a couple of heads in the oven when I'm cooking other dishes, and I use it on bread, in soups and in stews. You'll love this recipe--it's low in fat and free of salt!
I love this sauce! 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.
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.
What a treat these burgers are! I love how the tangy flavor of the sauce and the peppery notes of the greens play off the savory burger.
Love your breakfast sausage but can't handle all the sodium? Try this lower sodium version: 25% less fat, and 1/10th of the sodium.
This light recipe is great for lunch, supper, or both. It serves eight, so cook once and eat twice! I love this recipe because I can serve it to my family for dinner and have plenty of leftovers for lunches. It's spicy without any heat, so it's a great intro to new flavors for those with mild palates.
On menus at pubs and casual restaurants, I've noticed a twist on nachos: potato chips in place of tortilla chips. Sometimes called "Irish nachos," most versions are fried, but not mine!
This quick and easy meal is a hit with kids. If they can't tolerate spicy foods, reduce or omit the sriracha.
This hearty stew is a great mix of fall flavors and perfect for a meatless meal. It's also very high in fiber, and the starchy butternut squash makes this a one-pot meal--no need for a side dish.
This simple and delicious appetizer is very festive--red and green for the holidays.
This is truly just a little bite, but it packs so much flavor. You'll love this fancy appetizer! It proves that you can enjoy rich ingredients in small portions.
This recipe may look hard but it is so easy. It's a little different from what you might be used to eating (cook lettuce? Anchovy paste?) It is so yummy--you'll just have to trust me!
We often turn to bread, crackers, or other whole-grain products as a vehicle to get dip from point A to point B. I like to use vegetables whenever I can. For this spicy, creamy dip, I used cucumber, but you could use any vegetable: hollowed cherry tomatoes, celery sticks, or endive leaves.
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.
I love to use unsweetened cocoa powder in rubs for pork. It offers a great depth to the flavor.
This pie crust has a crunchy addition: pepitas, or shelled pumpkin seeds. They add a nice nutty flavor.
I love to increase the nutrition of baked goods by adding whole grains. That's the secret to these pecan tarts.
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.
After one sip of this savory pumpkin soup, you will be surprised to find it packs a little heat. Your taste buds will do a double take when the expected sweetness of pumpkin is transformed into a savory, nutty, and peppery soup.
Check the date on your pumpkin pie spice. If it has been around since last Thanksgiving, you may want to splurge on a new one to boost ...
A double-hitter: Each portion has almost two servings of vegetables.
Rich and creamy, this risotto is full of whole grains and vegetables.
Try using an English Cut Beef Roast. It is economical and flavorful. This cut of meat comes from the shoulder or neck area of the animal.
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.
Panzanella is an Italian salad that can be found on trendy bistro menus in the hot summer months. This salad was invented when times were tough, as a way to use up stale bread.
Almost any fruit or vegetable can be turned into a relish. The name "relish" refers to a mixture that has been pickled (with an acid such as vinegar) and cooked.
In summertime, I like to use this stone fruit salsa over fish or chicken, or as a topping for Greek yogurt.
Gazpacho is one of my favorite summer meals, and it's no coincidence that it's also one of the easiest to make. It's simply a chilled, usually blended vegetable soup of Spanish origin.
Warm meat, gooey cheese, and grilled vegetables--what's not to love about a Philly cheese steak? How about the more than 1,600 calories in each one! This take on the classic skimps on fat but not flavor.
If you like to cook from scratch, Chef Meg's homemade and natural ricotta cheese is a fun recipe for you to try. It's easy to make and a fun project for someone who likes to cook.
In summertime, when herbs are abundant and fresh berries are in season, it's the perfect time to try this. You can even get the kids involved.
The only turkey recipe you'll ever need--no basting necessary.
Think we’re crazy to include this recipe in a collection of healthy dishes? Truthfully, this recipe is
right at home here, and it illustrates our philosophy of satisfaction and eating what you love.
This recipe calls for one 12-ounce fillet, but it serves four. That’s not a typo. You might be
served that 12-ounce fillet as a single portion at a restaurant, and you’d be eating almost 80 grams
of fat—more than what most of us eat in a d...
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.
We've bumped up the nutrition--and kept all the flavor--of Pizza Margherita, the traditional Italian pizza with tomato, sliced mozzarella, basil, and olive oil.
These healthful muffins freeze well! Low-fat buttermilk and applesauce help lower the fat in these, and the whole-wheat flour and flax seed add fiber.
Instead of reaching for fried chicken or frozen chicken nuggets, turn to these spicy, crunchy ones instead.
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.
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!
Skip the drive-through and serve these instead. Split one open, pop in an egg cooked your way and even some shredded cheese. Make a batch on the weekend and keep handy for hungry teenage boys (and their parents)!
When I first started thinking about this recipe, I envisioned a sauce made with honey and balsamic
vinegar. Instead, I opted for rice-wine vinegar, which pairs well with oranges—and 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.
Need to get dinner on the table in under 30 minutes? This recipe makes that happen.
You're getting multiple meals from this versatile chicken soup recipe. That's why we need two sets of vegetables: one set cut into a large dice for the stock part of the soup that you'll use for another meal, and a second chopped into a small dice for the soup.
Use leftover roasted salmon from Chef Meg's Roasted Salmon with Caramelized Apple-Almond Pesto recipe to make these patties. While a salmon burger at a restaurant can cost more than $10 each, you can make four for less than that amount!
These meringues are a fun treat when served with low-fat vanilla ice cream and fresh fruit.
Serve these holiday cookies with a cup of tea or lowfat vanilla ice cream.
"Vanilla extract" usually isn't made with real vanilla. The good news is that it's really easy--and affordable--to make your own.
Chef Meg's Beef Roast becomes a full dinner, complete with two servings of vegetables.
This is a great basic to always have on hand! Instead of spending money on expensive, oil-packed sun-dried tomatoes, make your own.
Make large batches when tomatoes are in season, then freeze them for use during winter. Serve them in a sauce over whole wheat pasta, on a sandwich or in a green salad.
They're quite versatile and affordable.
The entire recipe costs about $4, which means each serving is about 32 cents. If you use ...
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.
This almond shortbread recipe replaces my mom's buttery shortbread. My new and improved version has less than half the calories and fat.
This an easy, affordable recipe that will impress your guests.
This recipe is part of "The SparkPeople Cookbook." Order your copy today!
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.
Serve these flavorful onions atop Chef Meg's Beef Roast and Chef Meg's Beef and Blue Sandwich
They're great on a sandwich, grilled bread, pizza, or on the side with pork or beef. You can even make a "skinny" French onion soup by adding beef broth to these onions.
Gravy gets a bad rap, but this tasty sauce can be made with almost no fat.
Prepare Chef Meg's Beef Roast recipe and use 12 ounces (four servings) of the leftover meat to make this quick, hearty, healthy soup.
Whole wheat bread gives this side staying power. The fruits and vegetables bulk up the dish, so a little goes a long way. A bit of turkey bacon adds another layer of flavor without adding many calories.
This recipe sings of the fall and early winter harvest. Take advantage of the local farmers market and buy whatever root vegetables they have. I like a bite to the vegetables, so I drizzle a small amount of balsamic vinegar over the vegetables while they are still hot.
This side dish is quite affordable: about 60 cents a serving for the vegetables!
How many times have you made a grilled sandwich but ended up with cold meat and cheese that wouldn't melt? Chef Meg shares a secret for getting the perfect grilled sandwich!
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.
Tired of the same old red sauce from a jar? Try this instead.
Risotto is a rich, creamy but time-consuming dish. Usually made with arborio rice, which is a short-grained white variety, this version uses brown to boost the fiber and nutrition. Adding the broth slowly allows the rice to release its starches, thus creating a creaminess.
This dish is vegetarian, but you can use chicken stock if you prefer.
Work in an extra serving of vegetables by adding 3 more cups of spinach to the recipe.
Tapenade is a traditional sauce or condiment from Provence, in the south of France. It adds a punch of flavor for very few calories. You can buy premade tapenade, but you'll spend more money and be consuming more sodium than if you made it at home.
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.
This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks!
Try these light and low-fat personal pies for dessert during the fall. They're a great substitute for pumpkin pie or sweet potato casserole.
Try a two for one: The next time you are turning on the oven to 375 degrees, roast the squash, cool it slightly, peel and package to freeze. You'll have butternut squash on hand whenever you need it, and you can have dinner on the table in no time!
This recipe sings of the fall and early winter harvest. Take advantage of the local farmers market and buy whatever root vegetables they have. I like a bite to the vegetables, so I drizzle a small amount of balsamic vinegar over the vegetables while they are still hot.
This side dish is quite affordable: about 60 cents a serving for the vegetables!
Toss the canned cranberry jelly and use this homemade version instead. It's ready in no time, and it's full of healthy fruit!
After you've roasted a chicken or turkey (check out Chef Meg's home page for some great recipes), don't throw away the bones. They can be used to make homemade, low-sodium stocks, which can add flavor to your healthy,...
What a great dish for one of those nights when your kids have a late soccer game! Brown the meat, layer in the ingredients, set your slow cooker on low, and go! From The SparkPeople Cookbook: Love Your Food, Lose the Weight
Chef Meg used a member's recipe to create these Crispy Yogurt and Berry Parfaits. Traditional marshmallow-cereal treats are madeover with whole-grain, fiber-rich cereal, then layered with fruit and yogurt for a healthy dessert.
This is a great recipe when the garden is overflowing.
This tomato soup is so rich and thick you'll swear it's laden with cream and butter. Nope! The trick to this recipe is really good tomatoes. Don't try to use mealy, pale supermarket tomatoes. The soup will be bland.
This sophisticated version of poppers uses mild banana peppers, creamy Gouda cheese, a bit of bacon for a smoky richness, and tomatoes to offer a bit of freshness. Serve these as an appetizer or unexpected side dish at your next barbecue!
Chef Meg lightened up a picnic and potluck favorite! Her secret ingredient (shh, don't tell!) is pickle juice.
Fried cheese is one of those foods that's so good and yet so bad for you! Chef Meg cut the grease and used a light string cheese to recreate this pub favorite.
Making homemade stock is so easy! It's a third the price of buying it in stores.
My kids never complain about eating both beans and greens in one meal when they're served alongside rich, slow-cooked pork. I used pork shoulder, but you could use a leaner cut to save on fat and calories.
Try this inexpensive and fresh version of a chicken casserole--no need for processed soups or sauces!
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.
This is a great dessert that's delicious when strawberries are in season.
This protein-rich vegetarian recipe is simple to make and tasty to eat!
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!
There's no need to buy pumpkin pie spice. You can easily make your own at home. And it makes a great hostess gift for any fall event! Feel free to double or triple this recipe!
We've taken a serving of Chef Meg's Slow Cooker Provencal Chicken and Beans to create a quick meal for the family.
Ditch those packets from the supermarket, and whip up a batch of this simple, tasty taco seasoning!
This traditional Mexican sauce is spicy and goes well with Chef Meg's Cocoa-Crusted Pork Tenderloin.
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.
This is a great recipe to use as a basis for plenty of meals! Use your leftovers to make Chef Meg's (Leftover) Chicken Nachos and Chef Meg's (Leftover) Chicken Tostada.
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!
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.
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!
Beets are an underrated vegetable. They're sweet and flavorful. If you think you don't like them, try them in this recipe. Roasting brings out the beets' natural sweetness, and the feta offers a nice, salty contrast.
Fresh and juicy during spring and summer months, strawberries are delicious when combined with tender spinach and crunchy toasted almonds.
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.
Chef Meg's enchilada casserole is great for a weeknight meal or as a appetizer for a party. Better yet, it's a one-dish meal! Serve it with steamed broccoli or a green salad.
Chef Meg lowered the fat and calories of traditional potato soup by using 1% milk and using bacon and cheese as garnishes instead of ingredients.
There is room for red meat in a healthy lifestyle. The key is choosing lean cuts and healthful cooking methods.
This is an excellent sauce that can be used to top Chef Meg's Grilled Garlic Citrus Flank Steak! This recipe makes enough sauce for a second meal--try it on cooked pasta or roasted vegetables.
These healthful muffins freeze well. Low-fat buttermilk and applesauce help lower the fat, and the whole-wheat flour and flax seed add fiber. Make a batch on the weekend for a quick and tasty breakfast, then serve with a piece of fruit and a glass of low-fat milk.
This dish is quick and flavorful. Full of fruit flavor, the dish gets yet another fresh burst from the cilantro.
Roasted chicken is a simple and versatile protein. Use it in soups, throw it on pasta or pair it with a simple salad. calories and 11 g fat per serving by removing the skin.
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.
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