Heart-Healthy Meals

This dish has 20 cloves of garlic, which become sweet and mild when roasted. Chef Meg took this member-submitted recipe and made a few changes to add flavor without fat and calories.

These healthful muffins freeze well! Make a batch on them on the weekend for a quick and tasty breakfast. Serve with a piece of fruit and a glass of low-fat milk.

This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks!

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, home-cooked meals.

Cooking fish or chicken in parchment paper packets is a technique known as "en papillote." The protein stays moist without any added fat, and the herbs and fish lend flavor to the vegetables.

This hearty salad provides a filling and fiber-rich base for classic roast chicken. Serve it alone as a vegetarian starter.

Roasted chicken is a simple and versatile protein. Use it in soups, throw it on pasta or pair it with a simple salad. Tip: Save time and energy by roasting two chickens at once and freezing one (carve it first).

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.

My kids love this recipe! They never complain about eating both beans and greens in one meal when they're served alongside rich, slow-cooked pork.

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.

Chef Meg took this member-submitted recipe and turned it into a hearty entree that's bursting with flavor.

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.

While Chicken Parmesan is traditionally fried, this lighter version is delightful atop a hearty green salad. From "The SparkPeople Cookbook: Love Your Food, Lose The Weight."

Think we're crazy to include this recipe in a collection of healthy dishes? Truthfully, it illustrates our philosophy of satisfaction and eating what you love.

This dish will turn anyone into a carrot lover! This dish uses whole and ground cumin to add a smoky, savory element to the carrots.

This recipe is part of "The SparkPeople Cookbook"! Order your copy today! This is THE most popular recipe on SparkRecipes. We've added more vegetables and reduced the sodium drastically to make it even better.

Chef Meg cut the sodium on this hearty soup by swapping taco seasoning for three spices you already have on hand. There's a secret ingredient (garbanzo beans) that helps add fiber and thicken our Taco Soup!

An Italian favorite gets a below the border twist. Chef Meg made just a few tweaks before giving this one her seal of approval! She adds the spices early in cooking to help boost flavor and added a full pound of turkey for a more filling meal.

SparkPeople Cookbook Sneak Peek: 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!

As a world master chef, you would think that Chef Meg's kitchen would be full of fancy tools. Nope. She prefers to keep it as streamlined as possible. She shares her 6 favorites with SparkRecipes.com.

Chef Meg shows you how to properly slice and dice an onion, and she offers tips on doing it without shedding a single tear.

Chef Meg shows you how to chop parsley the way the pros do. "Keep going," she tells her culinary students. "You're making parsley dust."

Chef Meg demonstrates how to chop and skin a mango easily and efficiently. Maneuvering around that giant pit can be tricky!

Chef Meg of SparkRecipes.com shows you how to chop basil without bruising it, using a chiffonade technique.

"Studding" an onion with cloves and a bay leaf imparts flavor without fat to any sauce.

Want a quick and healthy meal any time of day? Turn to the omelet. Learn how to make an egg white omelet in this video from Chef Meg.

Chef Meg shows you how to keep your spices and herbs organized.

Chef Meg demonstrates how to poach an egg for a healthy, hearty breakfast. U.S. F.D.A. Safe Handling Instructions: To prevent illness from bacteria: keep eggs refrigerated, cook eggs until yolks are firm, and cook foods containing eggs thoroughly.

To keep chicken breasts from drying out (or serving them undercooked), you need to even out their thickness. Find out how, from Chef Meg!

Spinach is a versatile and tasty green. Learn how to prep it, from Chef Meg.

Roasted garlic is a healthy and flavorful addition to any meal. Chef Meg shows you how she does it--with very little added oil or fat.

How do you separate an egg without breaking the yolk or making a mess? Chef Meg shows you how--no fancy gadget needed!

Chef Meg shows you how to choose an avocado, remove it from the skin then slice and dice it.

Uh-oh! You can't remember the last time you bought eggs, and omelets are on the menu for tonight. How do you know if your eggs are still good? Find out!

"Mise en place" means to put things in their place in French. In this video, Chef Meg of SparkRecipes.com shows us a simple way to organize your ingredients for a healthy meal.

Staying organized helps Chef Meg put a healthy dinner on the table on even the busiest of nights. Take a peek inside her fridge and learn some great tips!

Ever wonder what Chef Meg keeps on hand for busy nights, quick dinners, and healthy snacks? Find out now!

Learn how to roast a pepper with Chef Meg Galvin of SparkRecipes.com

Learn how to segment or "supreme" citrus fruit for salads and desserts.

Staying organized helps Chef Meg put a healthy dinner on the table on even the busiest of nights. Take a peek inside her freezer, and learn some great tips!

Learn how to properly remove zest from citrus fruit with Chef Meg Galvin of SparkRecipes.com.