Good for You Cornbread Try this healthier version of a classic comfort food with soups, salads, or the Cornbread-Crusted Turkey or Three-Bean Chili With Chunky Tomatoes CAL/SERV : 178 PREP…
Author: Editorial Team
Black Beans With Rice
Black Beans With Rice A delicious Caribbean favorite that is cholesterol free and made with very little added fat. CAL/SERV : 561 PREP TIME : 10 MINS YIELDS : 6 SERVINGS…
Brazilian Rice Casserole
Brazilian Rice Casserole A fruit salad would be a great complement to this dish. CAL/SERV : 137 PREP TIME : 10 MINS YIELDS : 8 SERVINGS COOK TIME: 30 MINS…
Broccoli With Asian Tofu
Broccoli With Asian Tofu The wonder of tofu is that it takes on the flavor of your favorite marinade CAL/SERV : 183 PREP TIME : 20 MINS YIELDS : 4…
Caribbean Casserole
Caribbean Casserole This tropical-inspired dish is gently spiced for a rich flavor CAL/SERV : 185 PREP TIME : 10 MINS YIELDS : 10 SERVINGS COOK TIME: 10 MINS INGREDIENTS 1…
Caribbean Pink Beans
Caribbean Pink Beans This dish stays healthy by using beans prepared without lard or other fat CAL/SERV : 133 PREP TIME : 10 MINS YIELDS : 16 SERVINGS COOK TIME:…
Chayotes Stuffed With Cheese
Chayotes Stuffed With Cheese A tasty and heart healthy meal-in-a-shell. CAL/SERV : 129 PREP TIME : 5 MINS YIELDS : 6 SERVINGS COOK TIME: 1 HOUR 30 MINS INGREDIENTS 6…
Corn and Black Bean Burritos
Corn and Black Bean Burritos These burritos are high in flavor and easy to make CAL/SERV : 189 PREP TIME : 20 MINS YIELDS : 12 SERVINGS COOK TIME: 5…
Edamame Stew
Edamame Stew This spicy stew can be frozen for later use CAL/SERV : 285 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 20 MINS INGREDIENTS 1 bag…
Indian Corn Casserole
Indian Corn Casserole The variety of seasonings and tasty vegetables and beans in this meal will delight your entire family. CAL/SERV : 219 PREP TIME : 15 MINS YIELDS : 6…
Italian Vegetable Bake
Italian Vegetable Bake This better-for-you baked veggie casserole is sure to become a new favorite. CAL/SERV : 36 PREP TIME : 20 MINS YIELDS : 18 SERVINGS COOK TIME: 1…
Lentils With Brown Rice and Kale
Lentils With Brown Rice and Kale For a different flavor and even more fiber and protein, try quinoa in place of the brown rice; quinoa (pronounced KEEN-wah) is a grain native…
Cornbread Crusted Turkey
Cornbread Crusted Turkey Not just for Thanksgivingâenjoy this hearty turkey dinner any time of year. CAL/SERV : 285 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 20…
Crispy Oven Fried Chicken
Crispy Oven Fried Chicken Kids will love this chickenâand itâs good for the heart. CAL/SERV : 117 PREP TIME : 10 MINS YIELDS : 10 SERVINGS COOK TIME: 1 HOUR…
Crunchy Chicken Fingers With Tangy Dipping Sauce
Crunchy Chicken Fingers With Tangy Dipping Sauce Try this family classic, made healthier with baked chicken and a yummy dippingsauce. CAL/SERV : 248 PREP TIME : 10 MINS YIELDS :…
EmpaĆapita
EmpaĆapita Similar to a Spanish empaĆada, this empaĆa"pita" uses pita bread for the shell. CAL/SERV : 337 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 10 MINS…
Finger Licking Curried Chicken
Finger Licking Curried Chicken The name tells allâginger and curry powder make it irresistible. CAL/SERV : 137 PREP TIME : 10 MINS YIELDS : 10 SERVINGS COOK TIME: 1 HOUR…
Fried Rice and Chicken
Fried Rice and Chicken Use leftovers from the Hawaiian Huli Huli Chicken to make this quick and easyweeknight meal. CAL/SERV : 407 PREP TIME : 10 MINS YIELDS : 4…
Garden Turkey Meatloaf
Garden Turkey Meatloaf This classic family favorite is made healthier with lean ground turkey and colorfulgarden vegetables CAL/SERV : 180 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK…
Grilled Chicken With Green Chile Sauce
Grilled Chicken With Green Chile Sauce Marinate meats to make them tender without adding a lot of fat. CAL/SERV : 192 PREP TIME : 15 MINS YIELDS : 4 SERVINGS…
Hawaiian Huli Huli Chicken
Hawaiian Huli Huli Chicken So fun to eat that your children won't know it's healthy tooâtry servingwith Wow-y Maui Pasta Salad CAL/SERV : 156 PREP TIME : 10 MINS YIELDS…
Jamaican Jerk Chicken
Jamaican Jerk Chicken The spices and peppers in this dish will transport you to a whole new taste. CAL/SERV : 113 PREP TIME : 10 MINS YIELDS : 10 SERVINGS…
Jumpin Jambalaya
Jumpin Jambalaya Lots of flavor and veggies, plus low-fat meats! A green salad makes a nice sidedish. CAL/SERV : 250 PREP TIME : 15 MINS YIELDS : 9 SERVINGS COOK…
Make Your Own Turkey Burger
Make Your Own Turkey Burger Let family members help prepare the meal by choosing their own burgeringredients CAL/SERV : 308 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK…
Marinated Chicken (Adobong Manok)
Marinated Chicken (Adobong Manok) A heart healthy spin on a favorite Filipino dish, slowly simmered and richlyflavored CAL/SERV : 190 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK…
Mexican Lasagna
Moroccan Chicken Stew With Couscous Spice it up with this traditional dish from northern Africa CAL/SERV : 333 PREP TIME : 15 MINS YIELDS : 4 SERVINGS COOK TIME: 30…
Oven Crusted Chicken Breast
Oven Crusted Chicken Breast A healthy way to fry chicken CAL/SERV : 264 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 20 MINS INGREDIENTS For chicken:4 boneless,…
Red Hot Fusilli
Red Hot Fusilli Lively, low-fat, and cholesterol-freeâthe perfect combination! CAL/SERV : 398 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 45 MINS INGREDIENTS 1 Tbsp olive oil2…
Shepherds Pie
Shepherds Pie Leftover chicken and vegetables make this classic dish quick and easy to prepare! CAL/SERV : 336 PREP TIME : 40 MINS YIELDS : 4 SERVINGS COOK TIME: 10…
Spicy Southern Barbecued Chicken
Spicy Southern Barbecued Chicken Let yourself fall under the spell of this Southern style, sweet barbecue sauce. CAL/SERV : 176 PREP TIME : 10 MINS YIELDS : 6 SERVINGS COOK…
Sweet and Sour Chicken
Sweet and Sour Chicken Sweet and sour flavors make a winning combination in this healthier version of a popular Chinese dish CAL/SERV : 221 PREP TIME : 15 MINS YIELDS…
Thai Style Chicken Curry
Thai Style Chicken Curry Classic Thai flavors blend together beautifully in this delicious curry; add moregreen curry paste for a spicy kick CAL/SERV : 207 PREP TIME : 20 MINS…
Alaska Salmon Salad
Alaska Salmon Salad Easy, quick, and tastyâPlus, fresh salmon is naturally low in sodium. CAL/SERV : 105 PREP TIME : 10 MINS YIELDS : 6 SERVINGS COOK TIME: 30 MINS…
Asian Style Steamed Salmon
Asian Style Steamed Salmon Enjoy this simple, fast dish any weeknight. CAL/SERV : 175 PREP TIME : 15 MINS YIELDS : 4 SERVINGS COOK TIME: 10 MINS INGREDIENTS 1 C…
Baja Style Salmon Tacos
Baja Style Salmon Tacos Fun finger food for a hot summer night. CAL/SERV : 325 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 15 MINS INGREDIENTS 12…
Baked Red Snapper With Zesty Tomato Sauce
Baked Red Snapper With Zesty Tomato Sauce Traditional Mediterranean-style fish with tomatoes and peppers. CAL/SERV : 213 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 40 MINS…
Baked Salmon Dijon
Baked Salmon Dijon This salmon entree is easy to make and will be enjoyed by the whole family. CAL/SERV : 196 PREP TIME : 10 MINS YIELDS : 6 SERVINGS…
Baked Tilapia With Tomatoes
Baked Tilapia With Tomatoes This dish is easy to prepare, low in calories, and economical. CAL/SERV : 265 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 25…
Baked Trout Ole
Baked Trout Ole Delicate trout enhanced with citrus and baked with only a small amount of oil. CAL/SERV : 230 PREP TIME : 15 MINS YIELDS : 6 SERVINGS COOK…
Braised Cod With Leeks
Braised Cod With Leeks A simple, but elegant, weeknight meal. CAL/SERV : 158 PREP TIME : 15 MINS YIELDS : 4 SERVINGS COOK TIME: 25 MINS INGREDIENTS 1 Tbsp butter2…
Fish Cardillo
Fish Cardillo An easy-to-prepare and low-cost recipe that delivers rich flavors. CAL/SERV : 170 PREP TIME : 15 MINS YIELDS : 6 SERVINGS COOK TIME: 20 MINS INGREDIENTS 1 lb…
Fish Simmered With Ginger and Tomatoes (Pesang Isda)
Fish Simmered With Ginger and Tomatoes (Pesang Isda) A delicate ginger-flavored fish soup with green leafy vegetables. CAL/SERV : 160 PREP TIME : 15 MINS YIELDS : 6 SERVINGS COOK…
Turkey Club Burger
Turkey Club Burger Lighten up your traditional hamburger with lean ground turkeyâless saturatedfat, without less flavor CAL/SERV : 229 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME:…
Turkey Meatloaf
Turkey Meatloaf Enjoy a healthier version of an old dinner favorite. CAL/SERV : 197 PREP TIME : 15 MINS YIELDS : 5 SERVINGS COOK TIME: 30 MINS INGREDIENTS 1 lb…
Fish Veronique
Fish Veronique Hereâs a trick to treat the taste budsâremove the fat from the chicken broth and add low-fat milk to get a healthy sauce that tastes rich and looks creamy.…
Turkey Mole
Turkey Mole Mole is a classic Latin sauce, made with cocoa and spices CAL/SERV : 217 PREP TIME : 15 MINS YIELDS : 4 SERVINGS COOK TIME: 30 MINS INGREDIENTS…
Grilled Tuna With Chickpea and Spinach Salad
Grilled Tuna With Chickpea and Spinach Salad Tuna is a sturdy fish that is easy to grill or broil. CAL/SERV : 282 PREP TIME : 25 MINS YIELDS : 4…
Mediterranean Baked Fish
Mediterranean Baked Fish A simple, healthy dinner that bring the flavors of the Mediterranean to your table. CAL/SERV : 177 PREP TIME: 5 MINS YIELDS : 4 SERVINGS COOK TIME:…
Turkey Stuffed Cabbage
Turkey Stuffed Cabbage A healthy take on an old favoriteâusing half turkey and half beef makes for lowerfat and lower sodium. CAL/SERV : 257 PREP TIME : 10 MINS YIELDS…
Very Lemony Chicken
Very Lemony Chicken Bursting with lemon flavor and lower in saturated fat and cholesterol. CAL/SERV : 154 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 1 HOUR…
Mouth Watering Oven Fried Fish
Mouth Watering Oven Fried Fish This heart healthy dish can be made with many kinds of fishâto be enjoyed over and over. CAL/SERV : 183 PREP TIME: 10 MINS YIELDS :…
Yosemite Chicken Stew and Dumplings
Yosemite Chicken Stew and Dumplings The cornmeal dumplings add heartiness to this delicious, low-fat meal. CAL/SERV : 307 PREP TIME : 20 MINS YIELDS : 6 SERVINGS COOK TIME: 1…
Poached Salmon
Poached Salmon The tomato relish adds just the right amount of flavor. CAL/SERV : 246 PREP TIME : 15 MINS YIELDS : 4 SERVINGS COOK TIME: 30 MINS INGREDIENTS For…
Red Snapper Provencal
Red Snapper Provencal A crispy, Mediterranean-style fish fillet with tomatoes, olives, and anchovies. CAL/SERV : 216 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 20 MINS INGREDIENTS…
Asian Style Rice
Asian Style Rice A crunchy rice dish thatâs low on fat and sodium but high on flavor! CAL/SERV : 139 PREP TIME : 15 MINS YIELDS : 10 SERVINGS COOK…
Sautéed Mung Beans (Munggo Guisado)
SautĂ©ed Mung Beans (Munggo Guisado) A healthy and satisfying take on this popular dish. CAL/SERV : 160 PREP TIME : 20 MINS YIELDS : 8 SERVINGS COOK TIME: 1 HOUR…
Scallop Kabobs
Scallop Kabobs Kabob grilling at its bestâscallops and veggies! CAL/SERV : 224 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 20 MINS INGREDIENTS 3 medium green bell…
Spanish Style Shrimp Stew
Spanish Style Shrimp Stew Enjoy this Mediterranean-flavored seafood stew. CAL/SERV : 211 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 25 MINS INGREDIENTS Tbsp olive oil1 Tbsp…
Couscous With Carrots Walnuts and Raisins
Couscous With Carrots Walnuts and Raisins This quick-cooking grain dish has a touch of sweet and nutty flavors to go withmost main dishes CAL/SERV : 218 PREP TIME : 5…
Spicy Baked Fish
Spicy Baked Fish Quick, easy, and delicious! CAL/SERV : 192 PREP TIME : 5 MINS YIELDS : 4 SERVINGS COOK TIME: 15 MINS INGREDIENTS Nonstick cooking spray1 lb salmon (or…
Spinach Stuffed Sole
Spinach Stuffed Sole Heart healthy doesn't have to mean plain cooking, as this wow-inspiring dish shows. CAL/SERV : 262 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 30…
Teriyaki Glazed Salmon With Stir Fried Vegetables
Teriyaki Glazed Salmon With Stir Fried Vegetables A fresh and flavorful Asian-style dish that is as easy to make as it is colorful. CAL/SERV : 253 PREP TIME : 20…
Tuna Salad
Tuna Salad Perfect for lunch, dinner, and picnics any time! CAL/SERV : 138 PREP TIME : 10 MINS YIELDS : 5 SERVINGS COOK TIME: 0 MINS INGREDIENTS 2 cans (6…
Asparagus With Lemon Sauce
Asparagus With Lemon Sauce Lemon sauce makes fresh asparagus the perfect side dish for fish, scallops, chicken, or meat dishes. CAL/SERV : 39 PREP TIME : 5 MINS YIELDS : 4…
Autumn Salad
Autumn Salad Fruit and nuts make this salad a fun starter or side to most main-dish meals . . and it can be served year round! CAL/SERV : 139 PREP…
Baby Spinach With Golden Raisins and Pine Nuts
Baby Spinach With Golden Raisins and Pine Nuts Sweet golden raisins and crunchy pine nuts make this a fabulous way to get your spinach. CAL/SERV : 76 PREP TIME : 0…
Black Beans With Rice
Black Beans With Rice A delicious Caribbean favorite that is cholesterol free and made with very little added fat. CAL/SERV : 561 PREP TIME : 10 MINS YIELDS : 6 SERVINGS…
Brazilian Rice Casserole
Brazilian Rice Casserole A fruit salad would be a great complement to this dish. CAL/SERV : 137 PREP TIME : 10 MINS YIELDS : 8 SERVINGS COOK TIME: 30 MINS…
Broccoli and Cheese
Broccoli and Cheese So good, your children will ask for secondsâand a perfect side for most chicken and beef dishes. CAL/SERV : 162 PREP TIME : 15 MINS YIELDS : 4…
Candied Yams
Candied Yams A bit of margarine and some orange juice make this dish sweet. CAL/SERV : 110 PREP TIME : 5 MINS YIELDS : 6 SERVINGS COOK TIME: 50 MINS…
Cauliflower With Whole Wheat Breadcrumbs
Cauliflower With Whole Wheat Breadcrumbs This side dish is rich in flavor, but low in calories. CAL/SERV : 45 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME:…
Chayote Salad With Lemony Hot Sauce
Chayote Salad With Lemony Hot Sauce This traditional salad is tasty and easy to make. CAL/SERV : 68 PREP TIME : 20 MINS YIELDS : 6 SERVINGS COOK TIME: 15…
Cinnamon Glazed Baby Carrots
Cinnamon Glazed Baby Carrots No one will be able to resist this sweet veggie side dish thatâs great with most meat, chicken, and seafood. CAL/SERV : 67 PREP TIME : 3…
Creamy Squash Soup With Shredded Apples
Creamy Squash Soup With Shredded Apples This quick-to-fix soup is bursting with warm-you-up-flavor! Serve with a crisp green salad and crusty whole-wheat bread. CAL/SERV : 334 PREP TIME : 10 MINS…
Delicious Oven Baked French Fries
Delicious Oven Baked French Fries Oven baking makes these french fries lower in fat and still crispy. CAL/SERV : 238 PREP TIME : 10 MINS YIELDS : 5 SERVINGS COOK…
Dunkin Veggies
Dunkin Veggies Dipping makes veggies fun. CAL/SERV : 42 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 0 MINS INGREDIENTS 5 C assorted raw vegetables, rinsed and…
Flavorful Green Beans
Flavorful Green Beans The seasonings are perfect companions to the green beans. CAL/SERV : 40 PREP TIME : 10 MINS YIELDS : 7 SERVINGS COOK TIME: 40 MINS INGREDIENTS 2…
Fresh Cabbage and Tomato Salad
Fresh Cabbage and Tomato Salad Tempt your children to eat more vegetables with this refreshing, tasty salad. CAL/SERV : 41 PREP TIME : 15 MINS YIELDS : 8 SERVINGS COOK…
Garden Potato Salad
Garden Potato Salad Low-fat cottage cheese is the secret to the dressing in this delicious low-fat, low- cholesterol, and low-sodium mixture of vegetables and herbs. CAL/SERV : 151 PREP TIME :…
Garlic Mashed Potatoes
Garlic Mashed Potatoes No added fat or salt is used (or needed!) in this tasty potato dish. CAL/SERV : 141 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK…
Green Bean Saute
Green Bean Saute A simple sautĂ© that is well suited for a special meal, yet easy enough to make every day. CAL/SERV : 50 PREP TIME : 5 MINS YIELDS :…
Grilled Romaine Lettuce With Caesar Dressing
Grilled Romaine Lettuce With Caesar Dressing Try this new approach to saladâgrill it! CAL/SERV : 162 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 5 MINS INGREDIENTS…
Grilled Vegetable Kabobs
Grilled Vegetable Kabobs Let the kids help make these colorful kabobs. CAL/SERV : 73 PREP TIME : 15 MINS YIELDS : 8 SERVINGS COOK TIME: 35 MINS INGREDIENTS For kabobs:2…
Honey Mustard Dip
Honey Mustard Dip Dipping makes veggies funâtry this tasty dip for dinner, a snack, or a party! CAL/SERV : 71 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK…
Limas and Spinach
Limas and Spinach Not your mother's lima beans, this dish is full of flavor as well as fiber. CAL/SERV : 93 PREP TIME : 10 MINS YIELDS : 4 SERVINGS…
Low Fat Blue Cheese Dip
Low Fat Blue Cheese Dip Dipping makes veggies funâtry this tasty dip for dinner, a snack, or a party! CAL/SERV : 56 PREP TIME : 10 MINS YIELDS : 4…
New Potato Salad
New Potato Salad Summer barbecues and picnics arenât complete without a tasty potato salad! CAL/SERV : 196 PREP TIME : 5 MINS YIELDS : 5 SERVINGS COOK TIME: 25 MINS…
Parmesan Green Beans
Parmesan Green Beans A side dish so tasty, children wonât even know itâs good for them. CAL/SERV : 95 PREP TIME : 5 MINS YIELDS : 4 SERVINGS COOK TIME:…
Pinto Beans
Pinto Beans A heart healthy take on a staple dish. CAL/SERV : 133 PREP TIME : 20 MINS YIELDS : 16 SERVINGS COOK TIME: 45 MINS INGREDIENTS 3 C dried…
Roasted Beets With Orange Sauce
Roasted Beets With Orange Sauce This colorful side dish comes alive with orange flavor. CAL/SERV : 59 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 45 MINS…
Savory Potato Salad
Savory Potato Salad Hereâs a potato salad thatâs both traditional and newâwith great taste and a low-Â fat twist. CAL/SERV : 98 PREP TIME : 20 MINS YIELDS : 10 SERVINGS…
Smothered Greens
Smothered Greens These healthy greens get their rich flavor from smoked turkey, instead of fatback. CAL/SERV : 80 PREP TIME : 10 MINS YIELDS : 5 SERVINGS COOK TIME: 35…
Spicy Okra
Spicy Okra You will love this zesty okra dish. CAL/SERV : 99 PREP TIME : 10 MINS YIELDS : 10 SERVINGS COOK TIME: 20 MINS INGREDIENTS 2 packages (10 oz…
Spinach Corn Casserole
Spinach Corn Casserole Your children will enjoy this easy-to-prepare and tasty corn dish. CAL/SERV : 100 PREP TIME : 10 MINS YIELDS : 12 SERVINGS COOK TIME: 40 MINS INGREDIENTS…
Super Quick Chunky Tomato Sauce
Super Quick Chunky Tomato Sauce Make batches of this tasty sauce to go with a number of recipes in this cookbook. CAL/SERV : 31 PREP TIME : 5 MINS YIELDS…
Sweet Potato Custard
Sweet Potato Custard A flavorful custard that's tasty and healthy. CAL/SERV : 144 PREP TIME : 10 MINS YIELDS : 6 SERVINGS COOK TIME: 45 MINS INGREDIENTS Nonstick cooking spray1…
Tangy Salsa
Tangy Salsa Tangy, not spicy, this salsa will appeal to mostâtry it with the EmpaĆapita or as a dip with veggies or baked chips. CAL/SERV : 23 PREP TIME : 10…
Tuscan White Bean Dip
Tuscan White Bean Dip Dipping makes veggies funâtry this tasty dip for dinner, a snack, or a party! CAL/SERV : 87 PREP TIME : 10 MINS YIELDS : 4 SERVINGS…
Veggies With a Touch of Lemon
Veggies With a Touch of Lemon The heart healthy sauce uses lemon juice, herbs, and a small amount of oil. CAL/SERV : 22 PREP TIME : 10 MINS YIELDS :…
Vietnamese Fresh Spring Rolls
Vietnamese Fresh Spring Rolls Quick and refreshingâthe perfect appetizer. CAL/SERV : 70 PREP TIME : 15 MINS YIELDS : 8 SERVINGS COOK TIME: 0 MINS INGREDIENTS 1 C carrots, cut…