Low Fat

Base for a Variation on Hummus

Keep this on hand for a quick meal, or prepare in batches to give as gifts.

Beet-All Pasta Salad

Mix pasta, spinach, beets, onion and walnuts in a salad bowl. Combine maple syrup, vinegar and olive oil in a small jar and shake well. Pour over salad. Serve immediately or cover and refrigerate until you're ready to eat.

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.

Blueberry Banana Smoothie

Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.

Broiled Trout with Almonds

Farmers across the country raise this sweet, slightly nutty-tasting fish.

Cream of Broccoli Soup

A flavorful soup that's a snap to prepare.

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.

Do-It-Yourself Minestrone Soup

In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic, and pot herbs.

Do-It-Yourself Trail Mix

Toss wheat cereal and cashews with raisins, dried blueberries, dried cranberries, or chopped dried apricots.

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.

Fruited Buckwheat Pancakes

Add chopped peaches after you have poured the pancakes on the griddle.

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.

Herb Roasted Potatoes

Roast new potatoes with fresh rosemary and a little olive oil.

Grilled Salmon Steaks

Baste the steaks with dipping sauce, then grill for about 10 minutes.

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.

New World Salmon Florentine

This casserole uses chunks of fresh salmon with lots of healthy omega-3 fatty acids.

Oriental Greens

After combining ingredients, cover and chill for two hours before serving.

Pork Chops with Savory Apples

Apples, onions, and garlic are simmered with chops.

Red Rosemary Vinegar

To prepare as a gift, strain the vinegar into pretty bottles. Add a fresh sprig of rosemary to each.

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.

Roasted Vegetables

Roast carrots, turnips, squash, and garlic for about an hour, stirring once or twice.

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.

Simple Salmon with Dill Sauce

Serve hot or cold with dill sauce: low-fat sour cream, cucumber, and fresh dill.

Southeastern Seasoned Catfish

Rub the fillets with spices, then broil for about eight minutes, turning once.

Spicy Asian Veggie Pasta

Serve this dish hot, at room temperature, or chilled as a side dish—to grilled salmon, for instance.

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.

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 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.

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.

Cantaloupe Soup

This is a picture-pretty first course for a summer meal. Make in advance and serve chilled.

Picnic Potato Salad

Flavored with fresh rosemary, this salad is perfect for a summer outing.

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.

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.

Carrot-Oatmeal Muffins

These muffins are perfect for breakfast or a snack. They get their crunch from chopped walnuts.

Cheddar-Vegetable Surprise

Each serving contains about 202 calories, 10 g protein, 4 g fat (18 percent calories from fat), 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.

Honey-Herb Chicken

These grilled chicken breasts can be served immediately or refrigerated to use in sandwiches later.

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.

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.

Chicken and Mushroom Pasta

A French-inspired creation that's both easy and elegant.

Mandarin Stir-Fry Beef

Asian flavors combine in a dish that's light, filling, and full of nutrients.

Polenta with Peppers and Cheese

Southwestern flavors add flare to this easy favorite.

Black Bean Tortilla Casserole

A family-pleasing casserole with a taste of the Southwest.

California Marinated Salad

Fresh, delicious, and ready to serve in short order - a super salad that's perfect for parties - or dinner at home.

Warm Apple and Cool Ice Cream

Nothing sweeter, or more simple, than a baked apple for dessert!

Southeastern Fresh Ginger Asian Chicken Noodle Soup

A warm and satisfying soup, with fresh Asian flavors.

Southern Chicken and Dumpling Soup

A lighter variation on a Southern classic.

Southwestern Tex-Mex Chicken Noodle Soup

Chilies, chicken, and noodles, what could be more perfect?

Bronzed Mushrooms

Fabulous creamed mushrooms that can be served over toast, pasta, chicken, or beef.

Mushroom Barley Soup

A fast and delicious meal that's perfect for lunch or dinner.

Mushroom Crab Appetizer

Deliciously decadent, but healthy! Garnish with chopped red pepper for extra color or a shot of Tabasco for spiciness.

Crunchy Chicken Salad

The perfect solution for that leftover chicken!

Skillet Zucchini with Chopped Tomatoes

Fast and easy side dish that's ready in minutes.

Strawberry Spinach Salad

Sweet and savory combine into a delicious Spring salad.

Strawberry Spread

A healthy topper for toast, waffle or pancakes.

Seedless Raspberry Sauce

This takes some patience, but you will be rewarded with a rich, seedless sauce, perfect for topping anything from fruit, to meat, to chocolate cake!

Raspberry Mustard Dip

You can buy ready-made raspberry mustard, but you won’t find the depth of flavor you get when you mix your own.

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.

Apple Coffee Cake

This cake gets its moistness from the apples and raisins, so it requires little oil.

Frosted Orange Cake

Nothing makes an occasion more festive than a beautifully presented cake.

Brussels Sprouts with Mushroom Sauce

A perfect dressing for a perfect party vegetable.

Stuffed Cabbage Soup

Warm and simple comfort food for anytime.

Pear and Quinoa Salad

A salad that's packed with protein.

Updated Macaroni and Cheese

A healthier version of an all-time family favorite.

Tortilla Pizzas

Low-calorie, kid-friendly recipe that provides 1 cup of healthy vegetables per serving!

Lime Shrimp Kebabs

Add a green salad and fresh corn on the cob and you’re good to go.

Fruity Nutty Spinach

A salad that provides a host of health benefits.

Roasted Asparagus and Mushrooms with Rosemary

Roasting really brings out the flavors of this delicious combination.

Homemade Chicken Parmigiana

Healthy ingredients combined into am Italian classic.

Blue-Green Canapés

Healthy appetizers for you and your guests.