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It's amazing that this dish is low in calories and fat, because it is so hearty and full of flavor. Especially satisfying on a chilly fall or winter evening. The spices and vegetables are versatile and can be substituted with your favorites, although mushrooms and wild rice are really a natural combination.

Recipe slightly adapted from Stephanie's "A Year of Slow Cooking" blog (crockpot365.blogspot.com), who got it from Amiyrah's "4 Hats and Frugal" blog (4hatsandfrugal.blogspot.com).

This is my slightly adapted version of a recipe from Stephanie O'Bea's "A Year of Slow Cooking" blog (crockpot365.blogspot.com) - I added sugar and ginger and used the juice from the canned pineapple to moisten the chicken, as several of her readers suggested. Then I added cornstarch at the end to thicken the cooking liquids - it worked great. This dish is super super easy and very yummy served over brown rice.

This hearty, creamy, chewy oatmeal tastes like dessert for breakfast, but with virtually no fat and nearly a whole serving of fruit in every bowl. Filling, warm, and comforting, and you can substitute spices, nuts, or dried fruits to get creative.

Awesome "peanut" dipping sauce from happyfoody.com that also makes a great pasta sauce or salad dressing. Can fit in an all-raw diet if you use raw almond butter and nama shoyu, and no peanut butter.

A sweet-and-spicy sauce for dipping spring rolls or mixing with stir-fried shrimp, chicken, or beef. No cooking necessary - just mix the ingredients together!

Spicy and flavorful like jambalaya, but quick and healthy, too.

Creamy, comforting, and bursting with fall flavors, this super-healthy "risotto" made from protein-rich quinoa will wow any crowd.

These are super-easy to make and so tasty! The chunky peanut butter and green onions give this hearty filling a satisfying crunch. This recipe makes 4 dinner-size servings - as an appetizer, it could easily feed 6 or 8.

Note: If you don't have Boston lettuce, green leaf lettuce works, too.

Adapted from the recipe in The Clean Eating Diet by Tosca Reno.

This hearty, spicy dinner for 3 is nutritious and low in fat.

This is a super-easy beef stew that is chock-full of veggies. It is not as thick as some stews but is a very hearty cool-weather comfort food.

The only fat in these tasty, quick rolled cookies is from healthy, natural peanut butter! Easy for kids and adults to make.

A rich and creamy, cool and fruity dessert for under 200 calories! I made mine with four kinds of fresh berries, but any fruit will do - use your family's favorites. (Adapted from Paula Deen's Cherry Cream Cheese Pie recipe.)

An old favorite comfort food out of Jane Brody's Good Food Book. (I substituted low-fat cheese to cut the fat/calories a bit.) Makes a hearty, protein-filled vegetarian main dish, or a great side dish.

Very simple, nutritious, and flavorful vegetarian dish made entirely in a rice cooker.

Packed with veggies, this dish is a great low-cal dinner for two served over whole-wheat pasta or spaghetti squash. If you have cooked chicken on hand, this dish is super-quick and easy.

Traditional chicken noodle soup made from scratch, with whole wheat noodles instead of egg noodles. Good for what ails ya.

Very easy and flavorful, but won't ruin your food plan. Can be made more or less spicy, to taste.

A low-fat, tasty dip for tortilla chips or crackers.

Baked ziti doesn't have to be a fatty gut-bomb! Here's a healthier version that's still got a great rich Italian flavor.

Comfort food ... an easy, cheesy skillet dinner that will please both kids and grownups!

You'd never suspect these were low in fat, because they are so moist, flavorful, and delicious.

Add a little kick to a crunchy, healthy salad with flavorful toppings. A filling meal for under 300 calories!

Apples and chicken-apple sausage lend a hearty flavor to this healthy entree.

A lower fat, whole grain version of Pasta Florentine. Great as main dish topped with grilled chicken, shrimp, or scallops!

Simple recipe for a flavorful vegetarian main dish or side dish. Top with reduced fat cheese and light sour cream for even more flavor.

Traditional dressing for spinach salad

Very fresh ingredients make this a perfect summer treat. Wonderful by itself, or as a topping on pita chips or bruschetta.

Still an easy, cheesy skillet dinner, still a family-pleaser, but with half the fat!

A hearty and flavorful crockpot soup

A wonderful topping for salad or bruschetta, and a healthy party dip