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Fiesta quiche layers fat-free tortillas, cheddar, green chilies, and picante sauce under an egg-substitute custard. A lean Tex-Mex twist on the classic French quiche, ready in 60 minutes.

Sauced shrimp with poached shrimp in pickling-spice broth, then simmered in white wine and tomato sauce with grated onion. The Mediterranean-style shrimp dinner served over rice.

Lighter cocoa oatmeal cookies made with egg whites and nonfat yogurt instead of whole eggs and butter. Studded with mini chocolate chips and chewy with 3 cups of quick oats. Makes a whopping 66 cookies.

Moroccan vegetable soup simmers lamb (or beef) stew meat with turnips, carrots, celery, tomatoes, and saffron, finished with zucchini, angel hair pasta, and fresh herbs.

Herbed potato salad with red-skinned potatoes, Dijon mustard, yogurt-mayo dressing, and plenty of scallion, dill, and parsley. A lighter picnic side that skips the heavy gloppy stuff.

Whole sea bass baked in a slow-simmered Creole tomato sauce with bell pepper, onions, wine, and a kick of Tabasco. Southern comfort from the sea, y'all.

Greek garbanzo bean soup with kidney beans, tomato sauce, and vegetables sauteed in broth instead of oil. Half-pureed for a thick, hearty texture that's naturally low in fat.

Pasta primavera with zucchini, yellow squash, and bell peppers in a quick tomato-basil sauce over fresh linguine. An Italian vegetable pasta ready in 30 minutes.

Mocha java bread for the bread machine with instant coffee, mocha mix, rye flour, applesauce, brown sugar, and chopped pecans. A coffee-lover's yeast bread with zero effort.

Mixed bean casserole with four kinds of beans, cubed Spam, brown sugar, ketchup, molasses, and mustard baked low and slow. A classic potluck baked beans dish.

Sharp cheddar cheese bread with dry mustard, Worcestershire sauce, and black pepper, made effortlessly in a bread machine. A savory loaf that turns sandwiches and toast into something special.

Oil-free curried chickpeas simmered with potatoes, tomatoes, and warm spices like cumin, cinnamon, coriander, and cloves. A naturally vegan one-pot meal that's rich, hearty, and packed with flavor.

Spicy garbanzo bean soup with potatoes, tomatoes, saffron, turmeric, cumin, and ginger simmered for four hours from dried chickpeas. A Moroccan-inspired vegan soup finished with lemon and cilantro.

Tuscan white bean topping with cannellini beans, rosemary, carrots, and celery simmered in broth. Spooned over baked Idaho potatoes with Parmesan.

Vegetarian enchilada bake layered with flour tortillas, a simmered bean and mushroom sauce with chili and cumin, ricotta-yogurt cream, and melted mozzarella topped with black olives.

Lower-calorie chocolate ripple cake baked in a clay pot with a coconut cream cheese swirl. Made with nonfat cream cheese, egg whites, and fat-free sour cream. Serves 12.