- Black Bean Chili
Each serving contains about 333 calories, 20 g protein, 2 g fat (5 percent calories from fat), 0 mg cholesterol, 63 g carbohydrates, 15 g fiber, and 204 mg sodium.
- Breakfast on the Run
Each serving contains about 137 calories, 10 g protein, 3 g fat (20 percent calories from fat), 11 mg cholesterol, 19 g carbohydrates, 2.5 g fiber, and 400 mg sodium.
- Cornish Hens with Ginger Plum Stuffing
Red plums, seasoned with soy sauce and fresh ginger, make this dish special.
- Do-It-Yourself Minestrone Soup
In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic, and pot herbs.
- Fiesta Shrimp
A simple meal for one, quickly prepared in a microwave oven.
- Greek Roasted-Vegetable Sandwich
Create four open-faced sandwiches by layering vegetables with a little feta cheese.
- Lamb Pockets
Ground lamb joins roasted eggplant and feta cheese in these tasty pocket sandwiches.
- Mediterranean Diced Salad
What a combo: chickpeas, red bell pepper, cucumber, celery, and grape tomatoes.
- Multigrain Chicken Soup
Cook this soup for about an hour, or until the grains are tender.
- Pork Sauté with Vegetables
Serve this dish over angel hair pasta.
- Seasoned Salmon for One
Serve with cooked, chopped spinach to which you’ve added low-fat sour cream, cooked instant brown rice, and a bit of butter.
- Stovetop Chili
Reduce the sodium by rinsing the beans and using low-salt canned tomatoes.
- Summer Vegetable Curry
Serve with hot rice and garnish with fresh chopped cilantro.
- Stuffed Peppers
This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.
- Tofu Stir-Fry
This dish takes only minutes to prepare. Shrimp are a nice addition.
- Tuna Salad in the Round
Make a main-meal salad lunch or light dinner for two with a can of tuna and a ring mold, such as a 4-1/2-inch diameter mini-spring-form pan or an empty can with the top and bottom cut out.
- Topped Potatoes
Sour cream or butter taste delicious on baked potatoes, but they come with a price: Both contain saturated fat and cholesterol. Here's a healthy, and tasty, alternative topping for your next baked potato.
- Vegetable Tart
Pre-bake the crust, then spoon in the filling and top with shredded cheese.
- Vegetarian Chili
Textured vegetable protein makes this dish a hearty vegetarian meal.
- Whole-Grain Party Mix
You can make a healthier party mix by using whole-grain cereals, olive oil instead of butter or margarine, and soy nuts or wasabi peas rather than the usual mixed nuts.
- A Fruity Way to End the Meal
Naval oranges, ripe strawberries, and sliced bananas are served with a yogurt-ginger sauce.
- Amish Potatoes with Lima Beans
Cubed potatoes are sautéed with onions and lima beans and seasoned with parsley and paprika.
- Polenta with Peppers and Cheese
Southwestern flavors add flare to this easy favorite.
- Southwestern Tex-Mex Chicken Noodle Soup
Chilies, chicken, and noodles. what could be more perfect?
- Southwestern Spaghetti Squash and Turkey Meatballs
A fresh twist on a family favorite - with leftovers for lunch!
- Summer Squash Saute
This recipe takes about 10 minutes to cook, once you’ve cut all your vegetables. It’s a good dish to top pasta or serve with grilled chicken, lean beef, or salmon.
- Brussels Sprouts with Mushroom Sauce
A perfect dressing for a perfect party vegetable.
- Stuffed Cabbage Soup
Warm and simple comfort food for anytime.
- Barley Pilaf
This is a lovely side dish for chicken or fish.
- Pear and Quinoa Salad
A salad that's packed with protein.
- Tortilla Pizzas
Low-calorie, kid-friendly recipe that provides 1 cup of healthy vegetables per serving!
- Panini for One
A grown-up grilled sandwich.
- Fruity Nutty Spinach
A salad that provides a host of health benefits.
- Broccoli and Walnut Salad
This nutty salad is chock full of vegetables and complementary flavors.
- Apple Carrot Salad
Perfect combination of fall flavors