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Recipes

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Acorn squash with apples

Acorn squash pairs with apples and brown sugar to make a hearty side dish.

Alfredo sauce

This creamy sauce is low in fat, thanks to skim milk and low-fat cream cheese.

Almond and apricot biscotti

Biscotti are twice-baked cookies and are often studded with dried fruit and nuts.

Almond crusted chicken

Almonds add crunch and nutrition to your same-old chicken.

Ambrosia with coconut and toasted almonds

This Southern classic is a refreshing dessert or snack. It also provides plenty of vitamin C.

Apple cinnamon muffins

These apple muffins are filling, thanks to milled oats and flaxseed meal in the batter.

Apple corn muffins

These cornmeal muffins pair well with eggs, as well as chili and stews.

Apple dumpling

You can use a food processor to make the dough for this easy apple dumpling recipe.

Apple lettuce salad

This apple and lettuce salad will remind you of apple pie — without the calories and fat.

Apple salad with figs and almonds

Apples and figs are a delicious combination. Figs are also a good source of iron, calcium and phosphorus.

Apple-berry cobbler

This fruit cobbler is a lighter version of the traditional fat-laden, biscuit-topped dessert.

Apple-blueberry cobbler

Whole-wheat flour adds fiber and a nutty taste to this fruit cobbler.

Apple-fennel slaw

Fennel has a subtle licorice flavor that makes it a pleasing addition to this salad.

Apples with dip

Apples with dip — one of many healthy recipes from Mayo Clinic.

Apricot and almond crisp

This apricot dessert uses no flour and is gluten-free when made with gluten-free oats.

Artichoke dip

This warm artichoke and spinach dip is excellent served with vegetables and crackers — or as a topping for baked potatoes or roasted chicken.

Artichoke, spinach and white bean dip

Both artichokes and beans are good sources of fiber.

Artichokes alla Romana

Stuffed artichokes make an appealing appetizer, salad or side dish.

Asian pork tenderloin

Pre-seasoned pork tenderloin tends to be high in sodium. Try this salt-free, Asian-inspired rub instead.

Asian vegetable salad

Bok choy, red cabbage, carrots and snow peas combine to make a visually stunning salad.

Asparagus with hazelnut gremolata

Gremolata is a combination of chopped herbs, lemon zest and garlic. This version also includes hazelnuts.

Asparagus, tomato and red pepper French bread pizza

French bread serves as the base and vegetables top this tasty pizza.

Avocado aioli

Spread this aioli on your favorite sandwich or use as a dip with fresh vegetables.

Avocado deviled eggs

Avocados are a good source of monounsaturated fat and lutein, which may protect vision.

Avocado dip

Serve this avocado dip with raw veggies or baked chips. It also makes a good salad dressing or topping for grilled chicken.

Avocado salad with ginger-miso dressing

This tangy ginger-miso dressing is a perfect complement to avocado salad.

Avocado salsa

This salsa is best served immediately but can be kept in the refrigerator overnight.

Baba ghanoush

This roasted eggplant dip is delicious with pita bread and raw veggies.

Baby beet and orange salad

Roasting beets brings out their earthy flavor, which contrasts nicely with crisp veggies and tangy citrus.

Baby minted carrots

Carrots are a good source of vitamin A. This recipe accentuates their sweetness.

Baked apples with cherries and almonds

This dish works as a light dessert or a side dish for pork.

Baked blueberry French toast

Blueberries are packed with antioxidants and add wonderful flavor to this breakfast favorite.

Baked brie envelopes

This combination of puff pastry, Brie and cranberries makes for a tasty, festive appetizer.

Baked chicken and wild rice with onion and tarragon

Tarragon has a delicate, licorice-like flavor that's perfect with chicken.

Baked cod with lemon and capers

Cod is naturally very low in fat. Baking it in foil helps keep it moist, while lemon and capers add a punch of flavor.

Baked hush puppies

This old-school favorite gets a healthy update with Greek yogurt and no frying. Use a mini muffin pan for smaller pups.

Baked macaroni with red sauce

Try this alternative to lasagna. It uses whole-wheat pasta, lean ground beef and Parmesan.

Baked oatmeal

This baked oatmeal may remind you of a freshly baked oatmeal cookie.

Baked salmon with Southeast Asian marinade

Salmon works well on the grill. After you've wrapped the fish in aluminum foil, grill until firm and opaque throughout, about 10 minutes on each side.

Baked ziti with vegetables

For an alternative to spaghetti with meat sauce, try this ziti dish loaded with fresh vegetables.

Balsamic feta chicken

Balsamic vinegar and crumbled feta cheese give this baked chicken dish lots of flavor with very little hands-on time.

Balsamic roast chicken

Balsamic vinegar and brown sugar make a tasty sauce that's healthier than traditional gravy.

Banana oatmeal pancakes

For a nuttier flavor, replace 1/4 cup whole-wheat flour with ground flaxseeds or ground pumpkin seeds.

Banana pecan compote

Serve this flavorful banana topping on pancakes or waffles, or pair with your favorite low-fat yogurt.

Barbecue chicken pizza

The combination of vegetables, lean chicken and low-fat cheese makes this pizza a healthy, well-balanced meal.

Barbecue turkey burger

Oats pack hidden nutrition into this zesty, barbecue-flavored turkey burger.

Barley and roasted tomato risotto

When cooked slowly, barley takes on a creamy texture like that of Arborio rice.

Barley risotto with asparagus

This hearty barley risotto is best with seasonable vegetables. If asparagus isn't in season, swap in summer squash, butternut squash or peppers.

Basil butter and sun-dried tomato sauce

This basil butter tomato sauce is delicious over roasted chicken, veal or pork.

Basil pesto stuffed mushrooms

This appetizer can be prepared a day in advance. Refrigerate until ready to serve.

Bean salad with balsamic vinaigrette

This bean salad uses black beans and garbanzo beans to provide fiber and protein.

Beef and vegetable kebabs with brown rice

Marinating beef before cooking adds flavor and helps prevent charring.

Beef and vegetable stew

Flavorful and filling, this beef and vegetable stew is just the thing to warm you up when the weather turns cold.

Beef brisket

Browning brisket gives a depth of flavor, while the acidic ingredients and cooking time tenderize this tough cut of beef.

Beef fajitas

Use whole-wheat tortillas with this recipe to add whole grains to your day.

Beef stew with fennel and shallots

Fennel, shallots, thyme and bay leaf flavor this stew, so no salt is required.

Beef stroganoff

Instead of egg noodles, try this beef stroganoff over rice pilaf — a Middle Eastern dish with sauteed rice or other grains, seasonings and various vegetables.

Beet and walnut salad

This beautiful side salad mixes the flavors of sweet beets, savory gorgonzola and tangy vinaigrette.

Beet burgers

This veggie burger provides about one-third of your daily fiber needs. Be sure to top this great burger with even more veggies.

Berries marinated in balsamic vinegar

Vary this recipe by substituting huckleberries, gooseberries and blackberries.

Best honey whole-wheat bread

Making good bread takes practice, so keep trying. Be sure to knead it long enough. This bread is great right out of the oven.

Black bean and corn relish

Easy to make and versatile, this black bean relish is great on salads, eggs, tacos and wraps, or as a dip for baked tortilla chips.

Black bean burgers with chipotle ketchup

These black bean burgers are higher in fiber and lower in saturated fat and cholesterol than regular hamburgers.

Black bean cakes

For convenience, you can use canned black beans instead of dried beans in this recipe.

Black bean quesadillas

These vegetarian quesadillas prove that you don't need a lot of cheese in this dish — just enough to bind them together.

Black bean wrap

You control the heat with this wrap. If you want heat, use jalapeno or serrano peppers. For a milder flavor, choose Hatch chile.

Blackberry iced tea with cinnamon and ginger

This caffeine-free blackberry iced tea is flavored with cinnamon and ginger.

Blackened sole

Fresh sole and homemade blackening seasoning are a fantastic combination, and you'll have plenty of leftover spice mix for other fish or meats.

Blue cheese dressing

This tasty salad dressing comes together in the blender in no time.

Blue cheese, walnut spinach salad

Blue cheese has a strong flavor so you only need a small amount to punch up the flavor of this spinach salad.

Blueberry lavender lemonade

Dried lavender and fresh blueberries make this homemade lemonade a refreshing summer hit.

Braised celery root

This recipe is a variation on a French salad — celery root remoulade — that pairs the root vegetable with a creamy mustard dressing.

Braised chicken with mushrooms and pearl onions

This braised chicken dish uses wine, but you can substitute additional stock instead.

Braised kale with cherry tomatoes

One serving of this kale dish more than meets your daily requirement for vitamins A and C.

Breakfast burrito

By using egg substitute instead of whole eggs and substituting vegetables for sausage and cheese, you cut out most of the fat and cholesterol in this burrito.

Broccoli cheddar bake

Broccoli, cheddar and egg bake up to make a delightful main dish suitable for breakfast, brunch or dinner.

Broccoli with garlic and lemon

This tasty side dish pairs crisp broccoli with lemon zest and minced garlic and can be ready in less than 10 minutes.

Broccoli, garlic and rigatoni

This easy pasta dish calls for rigatoni, a grooved tube-shaped pasta, but you can use penne if you have that on hand.

Broiled grouper with teriyaki sauce

This teriyaki grouper is delicious served with herb-flavored couscous and steamed green beans.

Broiled scallops with sweet lime sauce

Instead of covering scallops with a heavy sauce, this recipe calls for broiling them in honey and lime juice.

Broiled white sea bass

Serve these broiled sea bass fillets over a bed of sauteed spinach, which adds vitamin A, folate, riboflavin, calcium and iron to your meal.

Brown rice pilaf

Pilaf is a dish of rice (or other grain) that's been cooked in stock with spices.

Brown rice pilaf with asparagus and mushrooms

Pilaf is made by sauteing rice in oil. This version uses brown rice.

Brown-sugared pork tenderloin stir-fry

This stir-fry takes a little planning because the pork sits in a brown sugar rub for 2 hours before cooking, but it's worth it.

Brussels sprouts with shallots and lemon

Quickly caramelized shallots add a sweet note to the Brussels sprouts in this recipe.

Buckwheat pancakes

These buckwheat pancakes are delicious topped with strawberries or other fresh fruit.

Buffalo chicken salad wrap

This quick-to-assemble, healthy wrap is a great way to use leftover chicken and add more vegetables to your diet.

Buttermilk waffles

Instead of syrup, try topping each buttermilk waffle with sliced fresh peaches or berries sprinkled with cinnamon.

Butternut squash and apple salad

Roasting butternut squash intensifies the flavor of this main-dish salad.

Butternut squash ravioli

After boiling the ravioli, you can saute briefly in a little olive oil or butter, if desired.

Butternut squash risotto

Traditional risotto is made with white rice. Brown rice adds fiber and nutrients.

Caesar salad with grilled chicken

Using a marinade for the chicken adds flavor and provides a base for the salad dressing.

Caramelized balsamic vinaigrette

This thick, sweet vinaigrette is the perfect complement to salad ingredients that are tart, such as apples or dried cherries.

Caramelized onion chicken pizza

This homemade pizza — topped with chicken, barbecue sauce and caramelized onions — is a perfect weekend cooking project.

Caramelized pear bread pudding

Whole-grain bread gives this dessert a deeper flavor and more fiber than the traditional version made with white bread.

Carne asada

In this Latin American dish, skirt steak marinates overnight before it's grilled and served in slices.

Carrot and spice quick bread

Quick breads are simple to make. This recipe uses fruits for sweetness and carrots for texture.

Carrot cake

Enjoy carrot cake with less guilt. This recipe uses applesauce in place of half the oil and fat-free cream cheese in the frosting.

Carrot soup

This nourishing soup may be served either hot or chilled.

Cauliflower mashed 'potatoes'

Mashed cauliflower is lower in calories and carbohydrates than mashed potatoes. It's also a good source of vitamin C and folate.

Champagne fooler

This champagne substitute has all the sparkle but half the calories of the real thing.

Cheese latkes

These ricotta latkes are delicious topped with fresh fruit or thawed frozen fruit.

Chicken Caesar pita sandwiches

This twist on chicken salad sandwiches is an easy meal for two. Pair with soup and fresh fruit.

Chicken Parmesan

Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.

Chicken adobo soup with bok choy

Adobo is a tangy stew made with pork or chicken. It's flavored with a blend of soy sauce, vinegar and garlic.

Chicken and asparagus tossed with penne

Goat cheese adds a creamy texture and a slightly tangy flavor to this hearty pasta dish.

Chicken and coleslaw wrap

Beat the heat with this no-cook meal for two. Serve with watermelon slices or other fresh fruit.

Chicken and spinach calzones

Instead of Italian sausage, this calzone is stuffed with chicken breast, which is lower in salt and fat.

Chicken and zucchini quesadilla

This recipe is a great way to use up leftover cooked chicken breast. Top with light sour cream and pico de gallo.

Chicken brats

Get grilling with these homemade chicken brats. They’re lower in salt and fat than commercial brats and just as flavorful.

Chicken burritos

Chicken burritos are a cinch to put together when you have leftover chicken on hand.

Chicken cordon bleu

A twist on classic chicken cordon bleu, this version adds spinach to the ham and cheese filling.

Chicken fajitas

Add your favorite hot pepper along with the sweet peppers to give the fajitas some heat.

Chicken quesadillas

Quesadillas can be filled with cheese, cooked meat, refried beans or veggies — or any combination of these ingredients.

Chicken salad with Thai flavors

This chicken salad is a worthy centerpiece for a luncheon, but you can also serve it in whole-wheat tortillas or pitas.

Chicken salad with pineapple and balsamic vinaigrette

Pineapple and balsamic vinegar add vibrant flavor to this quick and easy chicken salad.

Chicken sausage meatballs

These chicken meatballs can be made ahead of time. Chill in the refrigerator overnight to use the next day or freeze for up to 3 months.

Chicken sliders

Chicken sliders are a healthy change from those made with beef or pork.

Chicken stir-fry with eggplant, basil and ginger

This healthy, herb-accented stir-fry is loaded with flavor.

Chicken strips with honey mustard sauce

This version of chicken strips is kid friendly but also appeals to adults.

Chicken tamales

This recipe uses stone-ground cornmeal, which makes it higher in fiber.

Chicken with braised pineapple

Perfect for a weeknight dinner, this pineapple chicken is ready in less than 20 minutes.

Chickpea polenta with olives

Fried chickpea batter (panisse) is a dish from southern France. In this adaptation broiling replaces frying, yielding a texture similar to that of polenta.

Chili

Jalapenos give this chili some kick. Be sure to wear rubber or plastic gloves when handling them because the oils can burn your eyes and skin.

Chinese-style asparagus

Distinctively rich in flavor, asparagus is a good source of vitamin C, folate, iron and copper.

Chipotle spiced shrimp

Shrimp is easy to grill and low in calories. Here it's seasoned with chipotle chili powder, oregano and garlic.

Chocolate pudding pies

These quick-and-easy chocolate pudding pies make great kid-friendly desserts.

Cilantro lime dressing

Toss this homemade cilantro lime dressing with cabbage slaw mix for a tangy side dish. Or drizzle over tacos or quesadillas.

Cinnamon French toast

This low-fat version of French toast uses cinnamon bread, but any type of bread would work.

Cinnamon rolls

This recipe makes 32 cinnamon rolls. If that's more than you need, you can freeze some for later.

Citrus remoulade

Remoulade is a mayonnaise-based sauce that pairs well with seafood. You can add citrus, dill, capers or other seasonings to create different flavors.

Citrus salad

To speed up the assembly of this salad, you can use already-segmented oranges and grapefruit.

Citrus seared salmon

This salmon recipe doubles down on citrus flavor — with orange zest in the seasoning and orange juice in the sauce drizzled on after baking.

Citrus vinaigrette

Why buy salad dressing when this delicious citrus vinaigrette can be made in minutes?

Clam chowder

Slow cooking is the secret to this creamy-tasting clam chowder.

Classic Boston baked beans

This legume dish is high in folate and is a good source of iron.

Coconut shrimp

Crunchy, baked coconut shrimp can be prepared at home in less than 30 minutes.

Cold potato-leek soup (vichyssoise)

With their mild, sweet, onion flavor, leeks make a wonderful addition to this soup.

Cookies and cream shake

This shake provides plenty of protein, fiber and flavor.

Cool and creamy fruit dessert

This chilled dessert combines cream cheese, yogurt, oranges, peaches and pineapple. It's topped with toasted coconut.

Corn pudding

Corn pudding tastes great with just about anything grilled. This side dish also satisfies your sweet tooth — no need to make dessert.

Corn tamales with avocado-tomatillo salsa

Stuffed with corn, peppers and onions, these tamales are a filling, high-fiber meal.

Couscous salad

Whole-wheat couscous, raw vegetables and fresh herbs are tossed with oil and vinegar for a hearty lunch or light dinner.

Crab cakes

Too many crab cakes are like breaded hockey pucks. This version has very little filler. Don't overmix!

Crab salad

This is a lighter, zestier version of the traditional crab salad.

Cracked wheat chili

The bulgur wheat in this chili adds a lot of fiber, and it looks like ground beef. As a result, this healthy vegetarian chili looks like traditional chili.

Cran-fruit coffeecake with crumb topping

Looking for a holiday treat to share with family and friends? Make this cranberry coffeecake with pecan crumb topping.

Cranberry orange glaze

One serving of this tangy glaze provides about 40% of most people's daily vitamin C requirement.

Cranberry orange muffins

Looking for a breakfast treat? These muffins will hit the spot and are healthier than the typical bakery version.

Cranberry pecan rice pilaf

It only takes a few minutes to turn a side dish of plain rice into cranberry pecan rice pilaf.

Cranberry spritzer

Unsweetened cranberry juice is the base for this sparkling beverage.

Cream of chicken and wild rice chowder

A cornstarch slurry thickens this soup without loads of cream. You can also thicken soup with leftover mashed potatoes or mashed cauliflower.

Cream of wild rice soup

Blended beans provide creaminess — and protein and fiber — to this warming soup.

Creamed Swiss chard

This recipe brings creaminess to Swiss chard without using cream.

Creamy asparagus soup

This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium.

Creamy beef enchiladas

Extra vegetables reduce the amount of beef in these enchiladas.

Creamy butternut squash soup

Roasting the squash for this soup gives the best flavor, but you can boil squash if you're in a hurry.

Creamy cheesy macaroni

This whole-wheat pasta is creamy, cheesy and lower in fat than other homemade varieties.

Creole shrimp

This spicy shrimp dish gets its kick from an easy homemade Creole seasoning blend. It's delicious over brown rice.

Creole-style black-eyed peas

These black-eyed peas are seasoned with mustard, ginger, cayenne pepper, onion, garlic and bay.

Crispy baked chicken legs

Make these chicken legs ahead of time to allow the marinade to add flavor.

Crispy potato skins

Use your favorite herbs and spices to season these crispy potato skins.

Cucumber pineapple salad

Salad doesn't have to be boring. Jazz up your salad greens with this cucumber and pineapple topping.

Curried carrot soup

A splash of lime juice and a blend of spices transform an everyday carrot soup into a sophisticated indulgence.

Curried cream of tomato soup with apples

This soup has a sweet — not spicy — taste. Curry is a combination of spices that may include cumin, ginger, onion and turmeric.

Curried pork tenderloin in apple cider

In this recipe, the sweet flavor of the apple cider and chopped apples nicely complement the pork tenderloin.

Decadent chocolate cake

Enjoy dessert without guilt with this healthier chocolate cake.

Dijon Parmesan crusted salmon

This easy baked salmon is topped with a flavorful crust of Dijon mustard, Parmesan cheese and panko breadcrumbs.

Dilled pasta salad with spring vegetables

Rice vinegar is clean tasting, while white wine vinegar has more of a "bite." Use either in the dressing for this dilled pasta salad.

Dilled shrimp salad on lettuce leaves

This refreshing main dish salad is an elegant lunch or dinner for a beautiful spring day.

Easy nacho skillet dinner

Haven't tried soy crumbles? This recipe is a good start.

Easy pizza for two

This flatbread pizza is easy to make and can be topped with any variety of herbs and vegetables.

Easy vegetable stock

Since vegetables yield their flavors quickly, in little more than half an hour you can have a pot full of flavorful stock to use in other recipes.

Eggplant with toasted spices

In this new take on eggplant Parmesan, the eggplant is grilled instead of fried and the spices are more typical of India than Italy.

English cucumber salad with balsamic vinaigrette

English cucumbers, also referred to as burpless cucumbers, have a mild taste. Although an English cucumber works best in this recipe, you can use any variety.

Fattoush

Fattoush is a traditional Middle Eastern salad made with flatbread and vegetables.

Fava beans with garlic

Choose young fava beans in pods no fatter than your little finger. This simple recipe lets their flavor shine.

Fettuccine with Swiss chard and mushrooms

This pasta dish comes together very quickly and is perfect when time is limited and you're hungry.

Fettuccine with clams, basil, tomato, corn and garlic

Clams are an excellent source of vitamin B-12 and iron, and a good source of selenium.

Fire roasted corn soup

Roasted corn has a caramelized flavor that pairs well with this soup's creamy texture. Jalapeno peppers add kick.

Fish Veracruz

This recipe uses a vegetable sauce instead of fat to keep fish moist and flavorful.

Fish tacos with tomatillo sauce

These flavorful fish tacos are a healthy alternative to traditional beef tacos.

French country chicken with mushroom sauce

These boneless, skinless chicken breasts are topped with a creamy mushroom sauce. Serve over whole-wheat pasta with a steamed broccoli-carrot blend.

French green lentil salad

French green lentils have an intense, earthy flavor that is the star of this dish.

French onion soup

Cooking the onions for a very long time is the key to this classic French onion soup.

Fresh fruit kebabs with lemon lime dip

These kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears.

Fresh fruit smoothie

Pineapple, cantaloupe, strawberries and oranges combine to make this healthy and refreshing smoothie.

Fresh puttanesca with brown rice

This robust sauce is traditionally served over pasta, but in this version it's served over brown rice.

Fresh spring rolls with shrimp

These shrimp spring rolls are a fresh alternative to fried egg rolls.

Fresh tomato crostini

Crostini is the Italian word for little toasts. These little toasts are topped with a tomato, basil and garlic mixture.

Fresh tomato soup with crispy herb toasts

When fresh tomatoes are at their peak, their intense flavor makes this soup a treat.

Fried rice

Fried rice is a great way to use up leftover rice, which clumps together better than fresh rice does.

Fried rice with mushrooms

This fried rice is as flavorful as your favorite takeout version, but it's packed with brown rice and veggies.

Fruit and nut bar

Need to nosh? This fruit and nut bar is much healthier than a candy bar.

Fruit compote a la mode

Turn dried fruit into a tasty topping for frozen yogurt.

Fruitcake

Put more fruit in your fruitcake with this healthier recipe. Increasing the fruit adds fiber and boosts the flavor of this holiday classic.

Fruited rice pudding

Make this fruited rice pudding ahead of time, refrigerate and serve cold. Or serve this dessert warm, right from the oven.

Garlic cauliflower potato mash

Be sure not to over whip the potatoes or they will take on a paste-like texture.

Garlic mashed potatoes

Russet potatoes, with their low moisture and high starch content, are excellent potatoes for mashing.

Gazpacho with chickpeas

For a new take on gazpacho, toss in chickpeas (also called garbanzo beans). You'll add flavor and fiber to this easy soup.

Ginger-marinated grilled portobello mushrooms

Large with a firm texture, portobello mushrooms are good candidates for grilling. They have a satisfying taste and virtually no fat or sodium.

Gingery chicken noodle soup

This recipe brings Asian ingredients (ginger, edamame, soba noodles, cilantro) and flavor to chicken noodle soup.

Glazed root vegetables

Any type of root vegetable works well in this side dish. For variety, try sweet potatoes, parsnips or rutabagas.

Glazed turkey breast with fruit stuffing

This turkey breast is a tasty, lower sodium version of the traditional favorite.

Gluten-free hummus

Hummus is a dip made from chickpeas, spices and tahini. This version uses olive oil in place of tahini, which often contains gluten.

Granola with raisins, apples and cinnamon

Granola is easy to make at home and gives you the opportunity to control the ingredients and calories.

Grapes and walnuts with lemon sour cream sauce

Lemon zest contributes lively flavor and aroma to the sour cream sauce. Walnuts add crunch.

Greek salad with spinach and eggplant

The simple flavors of this Mediterranean salad showcase the fruity extra-virgin olive oil in the lemon dressing.

Green beans with red pepper and garlic

This colorful green bean side dish is a healthy addition to any meal. Each serving has only 54 calories.

Green smoothie

This refreshing drink is an excellent source of vitamins A and C.

Grilled Asian salmon

Salmon is an excellent source of heart-healthy omega-3 fatty acids.

Grilled angel food cake with fruit topping

Angel food cake is a low-fat, airy dessert. Grilling it turns it into the perfect finish to a summer meal.

Grilled chicken breasts with roasted yellow tomato sauce

Make your grill do double duty. Use it to make the smoky-flavored tomato sauce as well as grill the chicken.

Grilled chicken salad with buttermilk dressing

The dressing for this salad uses low-fat buttermilk, which adds a pleasing tangy taste.

Grilled chicken salad with olives and oranges

The garlic-rubbed grilled chicken is a perfect complement to the tangy dressing on this salad.

Grilled cod with crispy citrus salad

Grilled cod is paired with tangy citrus and crisp veggies to make a tempting dinner salad.

Grilled flank steak salad with roasted corn vinaigrette

This grilled dinner salad is packed with delicious summer flavors.

Grilled fruit with balsamic vinegar syrup

Grilling caramelizes the natural sugar found in fruit, which intensifies its sweetness. Balsamic vinegar adds dimension and contrast.

Grilled mango chutney

Change up your chutney! This version calls for grilled mango. It's a delicious relish for chicken, meat or rice.

Grilled pineapple

Enjoy the smoky sweetness of grilled pineapple for dessert.

Grilled pork fajitas

Using grilled pork tenderloin makes these fajitas lower in fat in than those made with beef flank steak.

Grilled portobello mushroom burgers

Portobello mushrooms are great grilled. Serve on hamburger buns with lettuce and tomato.

Grilled salmon

Try grilling lemons, cut-side down, alongside this grilled salmon. Grilled lemons have a sweeter, concentrated flavor and make for a fun presentation.

Grilled salmon on sourdough bread

This grilling technique infuses the salmon with lemon flavor. Serve open-faced on grilled sourdough bread.

Grilled snapper curry

This fish curry is lower in fat and calories than many curries because it calls for low-fat soy milk or skim milk instead of coconut milk.

Grilled turkey burger

Substituting ground turkey breast for ground beef reduces the calories and saturated fat in these burgers.

Grouper with tomato-olive sauce

Grouper can be baked or broiled, but here it's cooked on the stovetop in a sauce of garlic, tomatoes, capers, green olives and chilies.

Guacamole with beans

Give your guacamole a protein boost with beans. Enjoy as a dip or a sandwich spread.

Halibut with tomato basil salsa

Top baked halibut with tomato basil salsa for a flavor boost.

Ham, pineapple and asparagus crepes

These savory crepes are filled with lean ham, asparagus, pineapple and cheese.

Hawaiian calzone

Instead of topping the calzone with tomato sauce, make your own tomato relish with fresh tomatoes, garlic, basil and oregano.

Hearty chicken bowl

This one-bowl meal is a hearty combination of chicken, mushrooms, wild rice and vegetables.

Hearty turkey chili

Need a way to use up leftover turkey? Try it in chili.

Herb-crusted baked cod

This herb-crusted baked cod is much lower in fat and calories than its breaded, deep-fat fried counterpart.

Herb-rubbed turkey au jus

Want to reduce the fat and sodium in your turkey dinner? Try this flavorful alternative to traditional turkey and gravy.

Herbed Asiago polenta

This recipe can be prepared a day or two in advance and be rewarmed in the oven. Store in the refrigerator.

High-calorie, high-protein smoothie

Need calories? This smoothie adds a meal's worth of calories to your daily plan.

High-calorie, high-protein smoothie (lactose-free)

Need calories and protein? This lactose-free smoothie adds a meal's worth to your daily plan.

Holiday green bean casserole

Green bean casserole is a holiday favorite, but this version uses homemade white sauce instead of canned soup to cut the sodium without sacrificing flavor.

Home-style turkey soup

Use the turkey leftovers from a holiday meal or family gathering to make a hearty, low-sodium turkey soup.

Honey crusted chicken

Crushed crackers, honey and paprika make a tasty coating for baked chicken breasts.

Honey sage carrots

You'll be fighting over this bowl of sweet sauteed carrots with fresh sage and honey.

Honey-glazed sweet potatoes

Forget canned sweet potatoes. You get more taste and fewer calories by starting with fresh sweet potatoes.

House ranch dressing

Guests at the Mayo Clinic Healthy Living Program can't get enough of the house ranch dressing, made from fat-free plain Greek yogurt.

Hummus

Hummus is traditionally made with chickpeas and served with pita bread.

Hurricane punch

This nonalcoholic cocktail is inspired by a New Orleans classic and is a pleasant way to cool off on a hot summer evening.

Iced latte

Espresso is a strong dark coffee that is the basis for coffee drinks such as this latte. This iced version is sweetened with brown sugar and almond syrup.

Individual mixed berry pies

No baking is required to create these individual berry pies. Serve for dessert or as a tea-time treat.

Irish brown bread

A staple in homes all over Ireland, this hearty wheat bread is a snap to make.

Island chiller

An excellent source of vitamin C, this tangy fruit drink is also relatively low in calories.

Italian chicken and vegetable packets

This recipe may also be prepared on the grill. Use heavy-duty aluminum foil instead of parchment paper, and place the packet off to the side of the flame.

Italian meatballs

You can freeze uncooked meatballs in an airtight container for up to 3 months. Thaw meatballs in the refrigerator overnight before baking.

Jamaican barbecued pork tenderloin

Jamaican jerk spice is a popular rub for grilled chicken and pork. This adaptation adds punch to barbecued pork tenderloin.

Kugel

Kugel is a sweet noodle casserole. This version uses low-fat ingredients to reduce the calories.

Lasagna

This version of the Italian favorite has less fat and fewer calories, because it uses low-fat cheeses and extra-lean ground beef.

Lean country-style breakfast sausage

To give this sausage a milder flavor, use rosemary instead of the sage, black pepper and red pepper flakes.

Lemon cheesecake

This no-cook, refreshing lemony dessert is low in calories.

Lemon or lime glaze for chicken, fish or vegetables

This tangy glaze adds flavor and moisture without adding fat. Serve over chicken, fish or vegetables.

Lemon pudding cakes

As this dessert bakes, a cake layer will form on the top with a creamy pudding layer underneath.

Lemon rice with golden raisins and almonds

This rice dish is great with kebabs. Or serve it chilled on a bed of lettuce as a lunch salad.

Lentil ragout

Any color of lentils may be used in this thick vegetarian stew, but red lentils will give the dish a beautiful rich color.

Lima bean ragout with tomatoes and thyme

Also known as butter beans, lima beans are creamy with a mild flavor. This recipe spices them up with the addition of tomatoes and fresh thyme.

Linguine with chickpeas and arugula

This pasta recipe provides two types of fiber — insoluble fiber (from whole-grain pasta) and soluble fiber (from garbanzo beans), both good for your health.

Linguine with roasted butternut squash sauce

Butternut squash is an excellent source of vitamin A, which is important for vision and immune system health.

Low-fat turkey gravy

This turkey gravy is full of flavor but low in calories, salt and fat.

Low-sodium chicken stock

Most stocks are loaded with sodium. This one is low in sodium but loaded with taste.

Macaroni and cheese

This version of macaroni and cheese gets its creamy texture and full flavor from pureed vegetables.

Mango salsa

Fresno peppers bring heat to this mango salsa. Serve as a dip with chips or as a topping for grilled fish or chicken.

Mango salsa pizza

In this twist on a traditional pizza, mango salsa replaces tomato sauce and cheese.

Mango tango salad

If you chop the mango more finely, this recipe may be used as a dip or as a topping for fish or chicken.

Marinara sauce

Use this homemade marinara for spaghetti, lasagna, pita pizza, chicken Parmesan and meatball subs. The red wine can be omitted, if desired.

Marinated portobello mushrooms with provolone

Portobello mushrooms are a good alternative to meat and hold up well when grilled.

Mediterranean fish fillets

The Mediterranean diet emphasizes vegetables and fish. This recipe has both.

Mediterranean-style grilled salmon

You won't miss breaded fried fish once you try fish grilled Mediterranean style. This recipe also works well with swordfish, halibut, sea bass or any other whitefish.

Minestrone soup

Minestrone is a thick, hearty soup of vegetables, pasta, and peas or beans.

Minty-lime iced tea

This refreshing fruit and tea drink can be made with instant tea or brewed tea that has been cooled.

Mixed bean salad

Canned beans make this salad fast and easy to assemble. Beans are high in fiber, protein, complex carbohydrates and iron.

Mixed berry whole-grain coffeecake

This coffeecake is delicious for breakfast or as a dessert.

Morning glory muffins

Whip up a batch of these tasty muffins over the weekend and freeze half to enjoy during the week.

Muesli breakfast bars

These muesli bars are a healthy grab-and-go breakfast or snack option.

Mushroom barley soup

This hearty barley soup is an excellent way to use up any cooked vegetables you have on hand.

New England trifle

Trifle is a layered dessert made with sponge cake, sherry, pudding, fruit or jam, and whipped cream.

New York strip steak with whiskey-mushroom sauce

This recipe calls for strip steak, also known as New York or a Kansas City strip steak. Whiskey and mushrooms amp up the flavor.

Nonalcoholic margarita

This margarita, made with lime juice and simple syrup, is a thirst-quenching nonalcoholic treat.

Orange basil vinaigrette

This vinaigrette uses extra-virgin olive oil and white wine vinegar, along with orange juice. It's great over spinach or fruit salad.

Orange dream smoothie

Chill out with this frothy orange and vanilla smoothie.

Orange juice smoothie

Craving a cool, creamy smoothie? Make it at home with frozen yogurt and orange juice concentrate.

Orange roughy with lemon and thyme

One serving of this broiled orange roughy has only 100 calories. Serve it with steamed fresh green beans, roasted red potatoes and whole-wheat rolls.

Orange slices with citrus syrup

This dessert uses all parts of the orange — zest, flesh and juice — to add depth and flavor.

Orange-rosemary roasted chicken

Rosemary has an appealing piney flavor that pairs well with citrus in this roasted chicken dish.

Overnight orange cinnamon baked French toast

This make-ahead French toast is perfect for houseguests or brunch — it gets completely assembled the night before you plan to bake and serve it.

Overnight refrigerator oatmeal

Loaded with calcium, protein and fiber, this oatmeal will keep in the fridge up to 2 days. Try unsweetened almond or soy milk for a dairy-free option.

Paella with chicken, leeks and tarragon

Paella is a saffron-flavored rice dish. This adaptation uses brown rice, chicken and spices you already have in your cabinet.

Parmesan roasted cauliflower

Parmesan bread crumbs add texture and flavor to roasted cauliflower florets.

Pasta primavera

Traditional pasta primavera includes a heavy cream sauce. This lighter version is much lower in calories, fat and sodium, and has a fresher taste.

Pasta salad with mixed vegetables

Unlike mayonnaise-based pasta salads, this one uses healthy olive oil and is mixed with sauteed vegetables and herbs.

Pasta with grilled chicken, white beans and mushrooms

White beans are a good source of many nutrients, including iron, folate, magnesium, phosphorus and potassium. You can use any variety of white bean in this recipe.

Pasta with marinara sauce and grilled vegetables

Looking for a healthier alternative to spaghetti and meatballs? Try a simple marinara sauce topped with grilled vegetables.

Pasta with pumpkin sauce

Don't have pumpkin on hand? You can use any winter squash instead.

Pasta with spinach, garbanzos and raisins

Garbanzo beans have a slightly nutty flavor that compliments the spinach and raisins in this healthy pasta recipe.

Peach crumble

Peach crumble is a quick and tasty alternative to peach pie.

Peach floats

These refreshing floats are made with club soda — a carbonated water that is the forerunner of sugary soda pop.

Peach honey spread

This fruited honey spread is fat-free and has only 60 calories a serving. Try it as a topping for pancakes or serve it over roasted chicken.

Peaches a la mode

For a variation of this classic dessert, try berries, apples, pears, plums or nectarines instead of peaches. Or try a combination of fruits.

Peanut butter hummus

This fresh spin on traditional hummus can be spread on sandwiches or served as a dip for apples and celery.

Pecan-crusted tofu

If you've never tried tofu, this is an excellent introduction. Use whatever nuts you have on hand.

Penne with tomatoes, asparagus and goat cheese

This pasta salad calls for penne, but you can use any pasta you have on hand.

Pepper sauce

Made with chili peppers, this sauce has some heat and pairs well with chicken and other lean proteins. It also adds a pop to soups and spreads.

Philly steak sandwich

A little cheddar adds flavor without adding too many calories. For even more flavor, use roast beef that has been rubbed with Italian seasonings.

Pickled asparagus

Got a surplus of fresh asparagus? Don't panic. Pickle! Pickled asparagus can be kept in the refrigerator for several weeks.

Pickled onion salad

This light and tangy salad is a great summer salad. It can also be served on top of grilled tuna steaks or with baked tortilla chips.

Pico de gallo

This fresh uncooked tomato salsa is perfect with chips, tacos or grilled fish.

Pineapple chicken stir-fry

This chicken and pineapple stir-fry is delicious with its simple homemade sauce.

Pineapple cream cheese pie with berries

This dessert has more healthy fruit than a traditional cream pie and works with any combination of fresh berries.

Pita pizza

Time-saving tip: Double the batch and place uncooked prepared pizzas in the freezer for later.

Poached pears

Simmering pears in fruit juice produces a simple but elegant dessert.

Polenta with fresh vegetables

Parmesan gives this creamy polenta kick and sauteed vegetables add texture.

Polenta with roasted red pepper coulis

Polenta is coarsely ground cornmeal. Coulis is a thick sauce. Together they're delicious.

Polenta with roasted vegetables

Looking for a new way to use zucchini? Give it a Mediterranean twist and serve with baked polenta.

Popovers

Make any meal a celebration with these easy-to-make popovers.

Pork chops with black currant jam sauce

Forget breading and frying. Try pan-fried pork loin chops instead.

Pork medallions with five-spice powder

This pork tenderloin is marinated, so it stays tender, juicy and flavorful.

Pork medallions with herbes de Provence

Herbes de Provence is a combination of dried herbs, including thyme, marjoram, rosemary, basil, fennel, sage and lavender. This blend works well with pork.

Pork tenderloin with apples and balsamic vinegar

In this recipe, balsamic vinegar complements the slightly sweet taste of the pork.

Pork tenderloin with apples and blue cheese

Pork tenderloin is as lean as chicken breast. It's delicious paired with apples and blue cheese.

Pork tenderloin with fennel sauce

Fennel is a vegetable that looks like a rounded cluster of celery stalks and tastes a bit like licorice.

Portobello and blue cheese salad

Blue cheese and balsamic vinegar have strong flavors, so you only need to use small amounts in this salad.

Potato cauliflower au gratin

Chop potatoes and cauliflower about the size of a nickel so the dish will cook evenly in 25 minutes.

Potato salad

Enjoy this tasty twist on potato salad. It has all the flavor you expect and less salt and fat.

Potato soup with apples and Brie

Instead of heavy cream, this potato soup uses fat-free evaporated milk for its base.

Potato-fennel soup

Instead of half-and-half, this potato-fennel soup uses fat-free milk for its creamy base.

Prawns puttanesca

Olives, anchovies and capers give this sauce a Mediterranean flavor that goes well with pasta and shrimp.

Pumpkin cream cheese dip or spread

Celebrate fall with this versatile pumpkin dip. Enjoy with apples slices or spread on a toasted bagel.

Pumpkin soup

On a chilly fall evening, this pumpkin soup is sure to satisfy. You can use canned or homemade pumpkin puree.

Pumpkin spice muffins

When baking, use Greek yogurt to reduce or replace shortening, oil or butter. This cuts fat and makes muffins extra moist and tender.

Pumpkin-hazelnut tea cake

If pumpkins are in season, roast a small pie pumpkin and puree the flesh. Otherwise, use canned unsweetened pumpkin. This cake makes a nice gift.

Quesadillas

The traditional unleavened bread wrappers of Mexico, whole-wheat tortillas are a versatile way to add grains to your day.

Quibebe soup

Need a new recipe for butternut squash? Try quibebe — a delicious, thick, squash-based South American soup.

Quiche with ham and Swiss cheese

This easy quiche comes together quickly and is lower in fat than a traditional version.

Quick white bean and tuna salad

White beans and whole-wheat croutons add fiber to this tuna salad.

Quinoa cakes

These golden-brown quinoa cakes are packed with nutrients and protein and are excellent served hot or at room temperature.

Quinoa risotto with arugula and Parmesan

Quinoa is mistakenly thought of as a grain — it's actually a seed. It's gluten-free and has twice the protein of an equal amount of brown rice.

Quinoa salad

Quinoa, an ancient grain from South America, is rich in B vitamins and minerals. It also has antioxidants and heart-healthy monounsaturated fat.

Quinoa stuffed peppers

Stuffed peppers are often made with ground meat. This meatless version is made with quinoa, walnuts, tomatoes and zucchini.

Rainbow ice pops

Chill out with a fun frozen treat! Combine berries, diced melon and apple juice to make colorful fruit pops.

Rancher's eggs

The whole-grain tortilla and beans make this breakfast high in fiber and protein.

Raspberry chocolate scones

A scone is a quick bread that is popular in the United Kingdom, where it's a common teatime treat.

Ratatouille with roasted tomato vinaigrette

This take on a French classic is a great way to up your veggie intake.

Red, white and blue parfait

This red, white and blue parfait is perfect for a July 4th brunch.

Rhubarb pecan muffins

These muffins are tart, sweet and nutty! Delicious at breakfast or as a dessert.

Rice and beans salad

Have leftover brown rice? Turn it into a chilled rice and beans salad.

Rice noodles with spring vegetables

Enjoy a healthy serving of vegetables in this meatless stir-fry.

Roasted Cornish hen

Follow this fool-proof recipe for a juicy, tender, flavorful roasted Cornish hen.

Roasted asparagus and wild mushrooms

Try this classic combination in the spring when asparagus and mushrooms are in season.

Roasted butternut squash fries

Roasted butternut squash fries are sweeter and healthier than traditional French fries. This recipe also works well with sweet potatoes or acorn squash.

Roasted green beans

Looking for a fast side dish? This colorful combination of roasted green beans, tomatoes and fresh herbs can be ready in less than 20 minutes.

Roasted potatoes

Craving french fries? Try this healthier alternative. These potato wedges are roasted, not fried, and seasoned with herbs.

Roasted potatoes with garlic and herbs

This recipe is sure to become a family favorite. Serve hot as a side dish or cold as an appetizer.

Roasted red bell pepper pineapple salsa

In a rush? Use roasted red peppers from a jar instead of roasting your own.

Roasted red pepper and chicken wrap

Roasted red pepper makes these chicken wraps something special.

Roasted red pepper hummus

Hummus is great as a spread for wraps and sandwiches. It can be kept in the fridge for up to one week.

Roasted red pepper pesto

Traditional pesto is made with basil and pine nuts, but you can experiment with many variations. This one's a winner!

Roasted red pepper with feta salad

For convenience, use roasted red peppers from a jar to make this salad.

Roasted red snapper

Dinner guests will be impressed with the bright flavor of this roasted whole fish. Yet it couldn't be simpler to prepare.

Roasted salmon

Salmon is simple to roast for a quick meal.

Roasted salmon with maple glaze

Salmon has natural richness of flavor that works well with a simple maple glaze.

Roasted squash soup

This soup is all about autumn! Enjoy on a cool fall day along with a crisp apple.

Roasted squash with wild rice and cranberry

Caramelizing squash intensifies its flavor and brings out its natural sweetness.

Roasted turkey for 12

Roasted turkey is a great lean protein. This recipe serves 12 with enough leftovers for sandwiches, soup and salad.

Roasted turkey with balsamic sauce

Herbs, olive oil and balsamic vinegar produce a refreshing alternative to traditional turkey and gravy.

Roasted winter squash with wild rice and cranberries

Hubbard, butternut and acorn squash are all kinds of winter squash. Pick your favorite to use in this recipe.

Rolled ham and Swiss omelet

This omelet variation speeds up cooking time and serves 6.

Rotelle pasta with sun-dried tomato and black olive sauce

Whole-wheat pasta with a sun-dried tomato and olive sauce is a quick lunch or dinner option.

Rustic apple-cranberry tart

Tart baking apples, such as Granny Smith or Northern Spy, work well in this rustic tart.

Salad greens with acorn squash

Looking for ways to use winter squash? Here's a fast and easy recipe with flavor and crunch. It works with acorn or butternut squash.

Salad greens with pears, fennel and walnuts

Need a salad for a celebration? This one fits the bill!

Sauteed bananas with caramel sauce

Sauteed bananas with caramel sauce is a sweet ending to any dinner.

Sauteed fresh corn

Instead of bacon, this recipe uses prosciutto, which has less fat. To cut the fat further, use smoked turkey instead.

Sauteed zucchini coins

To keep this recipe healthy, zucchini slices are tossed with herbs and sauteed, rather than breaded and fried.

Savory buckwheat pilaf with toasted spices

Buckwheat groats take the place of rice in this pilaf seasoned with fresh herbs and pungent spices.

Savory vegetable dip

Sun-dried tomatoes add a rich taste to this low-fat dip.

Seafood gumbo

A Southern favorite, this gumbo is a lighter, Creole-style version.

Seared Belgian endive

Belgian endive is a type of salad green with cream-colored leaves and a slightly bitter taste.

Seared scallops

The secret to making seared scallops at home is a hot pan, a little olive oil and fresh herbs.

Seared scallops with new potatoes and field greens

This warm salad with seared scallops, new potatoes and field greens comes together quickly.

Seasonal fruit palette

Made to look like a painter's palette, this dessert is a fun twist on the traditional fruit plate.

Seasoned baked cod

Any type of mild white fish will work in this easy recipe.

Seasoned rice mix

Keep this rice mix on hand for a quick and easy whole-grain side dish.

Sesame ginger shrimp

Memorize the marinade for this easy, one-skillet sesame ginger shrimp. It's good on chicken, tofu, pork and beef, and makes a great dip for kebabs.

Sesame-crusted tofu

Sriracha sauce adds kick to these crunchy tofu cutlets.

Shepherd's pie

Leaving the peel on the potatoes adds fiber to this savory Irish meat pie, which is topped with a crust of mashed potatoes.

Sherried mushroom sauce

Sherry and mushrooms give this low-fat white sauce a rich flavor. It's excellent on chicken and vegetables.

Shrimp and artichoke pasta

This is a light version of traditional shrimp salad (without mayo) and is filling enough to be served as an entree.

Shrimp and grits

This is a Mediterranean twist on a Southern favorite.

Shrimp ceviche

In ceviche, raw fish or shellfish are cooked (cured) without heat in acidic citrus juices and seasoned with herbs and spices.

Shrimp kebabs

This recipe calls for fresh tarragon and rosemary, but you can substitute dried instead. Or try fresh cilantro and lime juice.

Shrimp marinated in lime juice and Dijon mustard

In this low-calorie dish, the shrimp is marinated rather than served with a heavy sauce.

Shrimp scampi

Olive oil replaces half the butter in this healthier version of shrimp recipe.

Shrimp-apple salad

Make use of fresh tomatoes by stuffing them with this shrimp-apple salad.

Sichuan broccoli and cauliflower

If broccoli and cauliflower aren't for you, simply substitute your favorite vegetables.

Sloppy Joes

This recipe for homemade sloppy Joes is quick and uses healthier ingredients than the traditional version.

Smoked Gouda and vegetable poached egg sandwich

This open-faced breakfast sandwich is a savory stack of roasted red peppers, smoked Gouda cheese and a poached egg.

Smoked Gouda poblano turkey burger

This turkey burger is bursting with flavor, thanks to poblano peppers, smoked Gouda cheese, lime juice and cumin in the patty mixture.

Smoked Gouda vegetable risotto

Smoked gouda, crimini mushrooms and sweet grape tomatoes are a winning combination in this brown rice risotto.

Smoked trout spread

A great dish to take to a party, this spread can be made up to a week in advance. Serve with crackers or slices of toasted baguette.

Smoky bean and mushroom cornucopias

This hearty egg dish goes beyond breakfast; try it for lunch or dinner.

Smoky frittata

If you can't find smoked Gouda, add 1/4 teaspoon of liquid smoke to regular Gouda cheese.

Soba noodle stir-fry with coconut curry sauce

Using coconut milk and shredded coconut in this soba noodle curry adds depth of flavor.

Soft chocolate cake

Be sure to use two round cake pans, unless using a deeper pan. The coffee helps give the chocolate its deep color.

Soft tacos with southwestern vegetables

Summer squash, zucchini, corn, tomatoes and beans are wrapped in whole-wheat tortillas and topped with smoky salsa.

Southwest chicken and beans

This dish is a great alternative to traditional chili.

Southwest stuffed zucchini

Zucchini is a good source of potassium. One medium zucchini has more potassium than one medium banana.

Southwestern chicken and pasta

Any tubular pasta, such as rigatoni or penne, will work in this recipe.

Southwestern cornmeal muffins

This recipe uses stone-ground cornmeal, which includes the bran and hull, making it a good source of fiber.

Southwestern frittata

This frittata recipe uses egg whites instead of whole eggs to reduce the amount of calories, fat and cholesterol.

Southwestern potato skins

In this recipe, the potato skins are baked instead of fried, which cuts down on the fat.

Southwestern vegan bowl

This one-bowl meal is loaded with vitamins A, C and K, and is high in fiber.

Southwestern wraps

This black bean wrap is high in fiber and flavor.

Spiced carrot raisin tea bread

When you want a sweet treat, this tea bread delivers. Enjoy a healthier take on traditional dessert breads.

Spiced melon salad

This melon salad is great with breakfast or lunch, or as a dessert after dinner.

Spicy beef kebabs

This inventive entree combines lean ground beef, spices and garlic with bulgur for a zesty kebab.

Spicy ground turkey tacos

The seasoning for these tacos is full of flavor, not sodium, unlike commercial taco mixes.

Spicy red cabbage

Red cabbage has a tougher texture and a slightly sweeter flavor than does green cabbage.

Spicy snow peas

Snow peas are long and flat and contain tiny lentil-sized peas. You can use sugar snap peas instead in this recipe if you prefer.

Spinach and mushroom frittata

This breakfast bake uses egg substitute instead of whole eggs, which cuts the fat, cholesterol and calories.

Spinach and mushroom souffle

When you cook with pungent cheeses, you only need a small amount for strong flavor, which saves on calories and fat.

Spinach berry salad

This sweet and nutty salad is an excellent source of vitamin C, folate and manganese.

Spinach dip with mushrooms

This low-fat dip makes it easy to eat all your veggies.

Spinach frittata

Spinach is packed with vitamins A, C and K. Start your day off right with breakfast frittata.

Spinach-stuffed sole

Nutrition experts recommend eating fish twice a week. This recipe is a tasty way to help you meet this goal.

Split pea soup

This quick, hearty soup made with yellow split peas pairs well with crusty whole-grain bread.

Steak with chimichurri sauce

Before grilling skirt steak, try marinating it in chimichurri — a tangy sauce from Argentina made with parsley and garlic.

Steamy salmon chowder

This variation on traditional clam chowder uses salmon — a source of heart-healthy omega-3 fatty acids.

Strawberries and cream

Strawberries are a good source of vitamin C and potassium. Here they're paired with amaretto liqueur and fat-free sour cream for a low-fat dessert.

Strawberries and cream cheese crepes

Using whipped cream cheese in these crepes instead of regular cream cheese saves one-third of the calories, fat and sodium.

Strawberry balsamic sorbet

Perfect served between courses or as dessert, this sorbet is loaded with vitamin C.

Strawberry banana milkshake

This easy-to-make dessert is packed with vitamins, potassium and calcium.

Strawberry mockarita

This nonalcoholic cocktail is a festive way to start or end your meal.

Strawberry shortcake

The biscuits in this healthier version are made with whole-wheat pastry flour and low-sodium baking powder. Yogurt replaces the whipped cream.

Stuffed acorn squash

This recipe works with other squashes and grains. Butternut squash and brown rice or couscous are great options.

Stuffed chicken breasts

This low-sodium chicken dish has the perfect balance between sweet and savory.

Stuffed eggplant

This tasty dish provides almost half of your recommended daily intake of fiber.

Stuffing with cranberries

Think outside the bird. Baking stuffing separately saves calories and fat.

Summer fruit gratin

This high-fiber, low-sodium dessert uses a mix of summer stone fruits — nectarines, peaches and apricots.

Summer vegetable soup

Make the most of midsummer's wealth of vegetables and herbs by making this quick and tasty soup.

Sun-dried tomato, thyme and basil pizza

Quick and simple, this flavor-packed pizza has more fiber than a typical pizza.

Sundried tomato pesto mayo

This homemade sundried tomato pesto mayonnaise can be spread on your favorite sandwich or used as a vegetable dip.

Sweet and spicy snack mix

Enjoy a snack mix with more fiber and less salt with a few simple substitutions.

Sweet carrots

Shredded carrots, lemon and parsley add up to a quick, kidney-friendly side dish.

Sweet peppers stuffed with scalloped corn

For extra flavor, use roasted red bell peppers for the shells.

Sweet potato and squash pie

The slightly tangy taste of rye flour complements the sweetness of this pie's filling.

Sweet potato gnocchi

Baking sweet potatoes for this homemade gnocchi will bring out their natural sweetness, but you can microwave or boil them if you're in a hurry.

Sweet potato souffle

Baked souffles have a reputation for being tricky, but they're actually very easy. This sweet potato version makes a unique side dish.

Sweet potato waffles with blueberry syrup

Blueberry syrup and a hint of spice make these sweet potato waffles a breakfast treat.

Sweet potatoes and roasted bananas

When buying sweet potatoes, choose darker orange potatoes. They're much sweeter than the pale-skinned variety.

Swordfish with roasted lemons

Instead of lemon butter, this fish is served with roasted lemon wedges for a cleaner, lighter taste.

Tabbouleh salad (cracked wheat salad)

Tired of your usual salad? Try this cracked wheat salad with fresh herbs, tomatoes and cucumbers.

Taco seasoning mix

To make this seasoning mix even lower in sodium, omit the salt.

Tandoori chicken wrap

Enjoy the flavors of India with this grilled chicken and flatbread wrap.

Tangy green beans

Green beans, also called string beans or snap beans, are one of the most popular vegetables. They are low in calories and filling.

Tasty apple pie

This pressed-in pie crust tastes like a cobbler — and is high in fiber.

Thai peanut beef

Making this Thai peanut beef dish is quicker than ordering takeout. Serve with brown rice and broccoli or bok choy.

Three-grain raspberry muffins

Cornmeal gives these muffins a crunchy texture that contrasts with the raspberries inside.

Thyme roasted beets

If you don't want to peel hot beets, you can peel and cut raw beets, toss with oil and seasonings and roast for about 25 minutes.

Tofu triangles with peanut sauce

This tofu dish is an easy meatless option for lunch or dinner.

Tofu with hoisin and baby bok choy

This easy oven-baked tofu has a barbecue-like flavor. Steam the bok choy while the tofu bakes, and dinner can be on the table in less than 30 minutes.

Tomato basil bruschetta

Bruschetta is a quick and easy appetizer or snack, and a great way to enjoy tomatoes when they're in season.

Tomato basil pesto sauce

To make this sauce in less time, use canned, diced tomatoes with no added salt instead of fresh Roma tomatoes. They will cook down faster.

Tomato-basil pizza

Instead of using tomato sauce, this made-from-scratch pizza uses chopped fresh tomatoes (or crushed canned tomatoes) for a chunkier topping.

Tomato-basil sandwich

Pita bread replaces sliced bread in this easy tomato and basil sandwich.

Tossed greens with pasta, fruit and balsamic vinaigrette

This salad is a wonderful blend of flavors — spicy, sweet and sour. It's also high in fiber.

Tuna pasta salad

Most mayonnaise-based dressings, even fat-free ones, are high in sodium. Using a vinaigrette cuts sodium and adds a small amount of healthy olive oil.

Tuna pita pockets

Fill a pita with canned water-packed tuna and vegetables for a quick lunch or dinner.

Tuna salad sandwiches

Regular canned tuna has a significant amount of added salt. Using unsalted canned tuna in place of regular saves over 300 mg of sodium per sandwich.

Tuna steak sandwiches

Tuna, like all fish, is a good low-fat source of protein. In this recipe, tuna steaks are grilled.

Turkey and broccoli crepe

Broccoli is a good source of vitamins and fiber. Add sliced turkey and roll into a crepe for a quick meal.

Turkey bean soup

Got leftover turkey? Use it up in this hearty bean soup. Ground turkey also works in this recipe.

Turkey breast burgers for two

This meatloaf-style turkey burger mixture makes tasty burgers.

Turkey or chicken stove-top casserole over toast

This casserole is a great option for using up leftovers after a large turkey or chicken dinner.

Turkey pesto melt

A thin layer of homemade pesto mayonnaise dresses up this turkey sandwich. It's perfect for a weeknight dinner.

Turkey shepherd's pie

Make this hearty dish when you have leftover turkey or chicken on hand.

Turkey wrap

Take a break from leftover turkey sandwiches. Try a tortilla wrap with turkey, avocado and salsa.

Tuscan white bean stew

White beans, garlic and rosemary are traditional ingredients in many soups and stews from Tuscany.

Tzatziki sauce

Tzatziki is a Greek yogurt sauce. It's a tangy counterpoint to barbecued meats, kebabs and falafel. You can also use it as a vegetable dip.

Vanilla poached peaches

If you don't like poached peaches, use nectarines, apples, small pears or apricots instead.

Vegetable and garlic calzone

Instead of high-fat meats, these calzones are stuffed with fresh vegetables, which boosts nutrition and reduces calories.

Vegetable lasagna roll-ups

This meatless take on lasagna is packed with bold flavors. Use any leftover pesto spread on sandwiches or in pasta salad.

Vegetable salsa

This fresh salsa has much less sodium than store-bought salsa does.

Vegetable stir-fry

This is the ultimate clean-out-the-refrigerator meal. Try bean sprouts, sugar snap peas or snow peas. Add leftover grilled chicken, sauteed shrimp or tofu.

Vegetable, lentil and garbanzo bean stew

This vegan stew is a one-pot meal. It's full of vegetables but you can add more by adding chopped spinach or kale right before serving.

Vegetarian chili

This meatless chili gets its kick from Fresno peppers. If you can't find them, jalapeno peppers are a good substitute.

Vegetarian chili with tofu

In this vegetarian chili, firm tofu stands in for hamburger and is much lower in fat and cholesterol. Tofu also nicely picks up the chili flavors.

Vegetarian kebabs

Traditionally, kebabs are marinated pieces of meat, fish or shellfish threaded onto skewers and then grilled. This version uses vegetables instead.

Veggie egg bake

You can prepare this casserole and refrigerate overnight. The next morning, let the casserole stand at room temperature while oven heats and then bake as directed.

Vermicelli with asparagus and tomatoes

Vermicelli is delicate pasta. Here it's combined with fresh vegetables, Parmesan, herbs and extra-virgin olive oil.

Warm chocolate pudding

This chocolate pudding can be made vegan by substituting soy milk for regular milk.

Warm chocolate souffles

This souffle recipe contains no egg yolks, making it a low-cholesterol, heart-smart treat.

Warm coleslaw with honey dressing

This slaw is a great way to enjoy cabbage, a healthy cruciferous vegetable.

Watermelon-cranberry agua fresca

Agua frescas are popular fruit drinks served in Mexico. This one is easy to make at home with pureed watermelon, cranberry juice and lime juice.

White bean dip

Roasted garlic gives this white bean dip a kick.

White bean escarole soup

This hearty vegetarian soup is packed with cannellini beans, sun-dried tomatoes and escarole.

White chicken chili

This hearty chicken chili is easy to make and low in fat and cholesterol.

White sea bass with dill relish

Sea bass is a very good source of protein, vitamin B-6, selenium and phosphorus.

Whole-grain banana bread

This banana bread is gluten-free. In place of wheat flour, it uses rice, amaranth, millet, quinoa and tapioca flours.

Whole-grain pancakes

These pancakes are made with whole grain and seed flours, which help you feel full.

Whole-wheat blueberry pancakes

Wholesome whole grains and blueberries make these pancakes rich in protein, fiber and B vitamins.

Whole-wheat orzo with roasted vegetables

This dish flips the typical pasta-to-vegetable ratio, combining a small amount of whole-wheat orzo with a whole pan full of sweet roasted vegetables.

Whole-wheat pizza

An electric mixer is helpful but not necessary for this whole-wheat pizza dough.

Whole-wheat pretzels

These handmade pretzels are full of flavor but low in salt.

Whole-wheat pumpkin pancakes

If you want to prepare the batter ahead of time, keep the dry and wet ingredients separate until ready to cook.

Whole-wheat soda bread

Whole-wheat, flaxseed and millet flours keep this soda bread moist.

Wild rice mushroom soup

A variety of mushrooms — portabella, shitake, oyster, chanterelle, cremini or porcini — will work in this soup.

Wild rice or quinoa stuffing

This gluten-free stuffing replaces bread with wild rice or quinoa.

Wild rice pilaf with cranberries and apples

Not rice at all, wild rice is the unpolished kernels of a wild grass.

Yellow lentils with spinach and ginger

This hearty lentil dish is loaded with fiber and flavor.

Yellow pear and cherry tomato salad

The brightly colored yellow pear, orange and red cherry tomatoes add superb color and taste to this simple low-fat, low-sodium salad.

Zesty tomato soup

Try this quick and easy way to spice up canned tomato soup.

Zucchini bread

Shredded zucchini creates moist breads and cakes and is an ideal addition to soups, sauces and casseroles.

6-grain hot cereal

Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.