- 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.
- Fresh Tomato Sauce
Mix all ingredients and refrigerate until ready to use, or use immediately. To make the dipping sauce, put it in a blender and blend on high about 10 seconds.
- 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.
- Spicy Pork Skewers
Marinate the pork in a spicy tomato sauce, then thread on skewers and broil.
- Cherry Swirl Pudding
Each serving contains about 145 calories, 8 g protein, 9 g fat, 0 mg cholesterol, 24 g carbohydrates, 4 g fiber, and 100 mg sodium.
- Stuffed Peppers
This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.
- Roasted Winter Squash Soup
Each serving contains about 182 calories, 1 g protein, 6 g fat (30 percent calories from fat), 15 mg cholesterol, 27 g carbohydrates, 3 g fiber, and 10 mg sodium.
- Roasted Vegetables
Roast carrots, turnips, squash, and garlic for about an hour, stirring once or twice.
- Roasted Asparagus
Roast for 15 to 20 minutes (depending on thickness of asparagus), shaking once to turn spears. Pour on balsamic vinegar and serve hot or at room temperature.
- Florentine-Swiss Omelet for One
Two eggs, shredded spinach, and reduced-fat Swiss are perfect partners.
- Mediterranean Diced Salad
What a combo: chickpeas, red bell pepper, cucumber, celery, and grape tomatoes.
- Herb Roasted Potatoes
Roast new potatoes with fresh rosemary and a little olive oil.
- Stovetop Chili
Reduce the sodium by rinsing the beans and using low-salt canned tomatoes.
- Pork Chops with Savory Apples
Apples, onions, and garlic are simmered with chops.
- Southwestern Pork
Each serving contains about 151 calories, 19.5 g protein, 3 g fat (18 percent calories from fat), 55 mg cholesterol, 11 g carbohydrates, 2 g fiber, and 186 mg sodium.
- Peach Melba Smoothie for Two
Put peaches, yogurt, ice and all but six raspberries into blender and puree. Serve in tall glasses. Garnish with reserved berries. The smoothie will be thick enough to float them on top. Add fresh mint leaves if you have them.
- Fresh Lemon Broccoli Pesto-Style Sauce
Put all ingredients in blender and blend for about 20 seconds. If mixture is too thick, add a little more vegetable broth. Serve hot or cold.
- Zesty Grilled Chicken with Thyme
Each serving contains about 133 calories, 27 g protein, 2 g fat (14 percent calories from fat), 69 mg cholesterol, 1 g carbohydrates, less than 1 g fiber, and 110 mg sodium.
- Go Swiss with Rosti
Rosti has been called the national dish of German-speaking Switzerland. Rosti is similar to hash browns and is usually topped with cheese.
- A Fruity Way to End the Meal
Naval oranges, ripe strawberries, and sliced bananas are served with a yogurt-ginger sauce.
- Stacked Fruit Salad for One
Cover the salad loosely and refrigerate, unless you're ready to eat it at once.
- Fresh Cranberry Applesauce
Cook chopped apples and cranberries in the microwave for four minutes. Then stir in sugar or sweetener and mash with a fork to desired consistency.
- Blender Bean Dip
Process the beans and spices in a blender, then refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.
- 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.
- Amish Potatoes with Lima Beans
Cubed potatoes are sautéed with onions and lima beans and seasoned with parsley and paprika.
- Vegetarian Chili
Textured vegetable protein makes this dish a hearty vegetarian meal.
- Honey-Herb Chicken
These grilled chicken breasts can be served immediately or refrigerated to use in sandwiches later.
- Citrus Swordfish
Garnish with slices of orange, lemon, and lime.
- Cream of Broccoli Soup
A flavorful soup that's a snap to prepare.
- Lime Thyme Chicken
A whole chicken is roasted with Vidalia onions and plum tomatoes, seasoned with lime juice and thyme.
- Carrot Oat Bran Muffins
Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.
- Garlic Whipped Potatoes
Boil potatoes with garlic, then mash with sour cream, and whip until smooth.
- Lime-Mango Whip
Blend fresh mango, reduced-fat sour cream, and lime juice.
- Spicy Asian Veggie Pasta
Serve this dish hot, at room temperature, or chilled as a side dish—to grilled salmon, for instance.
- Summer Vegetable Curry
Serve with hot rice and garnish with fresh chopped cilantro.
- 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.
- Base for a Variation on Hummus
Keep this on hand for a quick meal, or prepare in batches to give as gifts.
- Vegetable Dip Mix
These ingredients are in the right proportions for one batch of dip mix. For a gift jar, keep adding a round of all five ingredients until you have enough to fill the jar.
- Red Rosemary Vinegar
To prepare as a gift, strain the vinegar into pretty bottles. Add a fresh sprig of rosemary to each.
- Garlic Walnut Sauce
This is a great sauce for meat, fish, fowl, or pasta. You can also use it as a spread for crackers or bread.
- Grilled Salmon Steaks
Baste the steaks with dipping sauce, then grill for about 10 minutes.
- Blueberry Banana Smoothie
Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.
- Cherry Vanilla Frappe
You don't need ice cubes if you freeze the cherries before blending.
- Pitcher-Perfect Iced Tea
You can use regular, decaffeinated, or herbal tea. Let it steep for five to seven minutes.
- Pineapple Smoothies
Just three ingredients: pineapple chunks, vanilla yogurt, and ice. Quick and yummy!
- Pink Lemonade
Turn your lemonade pink with fresh, ripe strawberries.
- Strawberry-Kiwi Spritzer
For a cool, summer drink, mash kiwi and strawberries and mix with plain seltzer and ice.
- New York Strip Steak Salad
A 3-ounce serving of the best steak possible is the centerpiece of this large salad. Cook the steak on an indoor, two-sided contact electric grill.
- Gingered Rice Pudding
Serve this with a bit of gingered whipped cream for a special dessert.
- Lemon Meringue Kisses
Here's a sweet treat without the calories of sugar.
- Dark Chocolate Chip Oat Bars
You don't have to tell anyone these are homemade, healthy granola bars. Just let your guests enjoy the chewiness of the oats and dense chocolate flavor from the highest-quality dark chocolate you can find.
- Shiitake with Veal
Serve with noodles. Spinach would be a good side dish.
- Fiesta Shrimp
A simple meal for one, quickly prepared in a microwave oven.
- Cantaloupe Soup
This is a picture-pretty first course for a summer meal. Make in advance and serve chilled.
- Southeastern Seasoned Catfish
Rub the fillets with spices, then broil for about eight minutes, turning once.
- Broiled Trout with Almonds
Farmers across the country raise this sweet, slightly nutty-tasting fish.
- Picnic Potato Salad
Flavored with fresh rosemary, this salad is perfect for a summer outing.
- Oriental Greens
After combining ingredients, cover and chill for two hours before serving.
- Chicken Salad Blues
Blue cheese is this salad's secret ingredient.