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Chunky sweet potato soup loaded with carrots, celery, peas, and herbs, finished with nonfat sour cream and skim milk. A big-batch comfort soup that serves 16 and feels lighter than it tastes.

A stunning layered gelatin salad with orange segments, cranberry-banana, and a creamy lemon-cream cheese layer with pears, molded in a fluted tube pan. Retro potluck showstopper.

Classic pork chop suey with bean sprouts, mushrooms, and water chestnuts in soy sauce. Quick wok-fried Chinese-American stir-fry over rice ready in 40 minutes.

Salmon mousse with capers and whipped cream set in a fish mold, served with sour cream dill sauce. An elegant no-cook appetizer for parties and holiday entertaining.

Slow-simmered spaghetti sauce with ground beef, three types of tomatoes, cream of mushroom soup, and chili powder. Two hours of uncovered cooking builds deep, rich flavor.

Andouille was a great favorite in nineteenth-century New Orleans. This thick Cajun sausage is made with lean pork and pork fat and lots of garlic. Sliced about 1/2 inch thick and greilled, it makes a delightful appetizer. It is also used in a superb oyster and andouille gumbo poplular in Laplace, a Cajun town about 30 miles fromNew Orleans that calls itself the Andouille Capital of the World.

Chile cheddar burgers stuff seasoned ground beef patties with sharp cheddar and diced green chiles, then grill until the cheese melts in the middle. The Southwest take on the stuffed burger.

Cheeseburger pizza on a biscuit dough crust topped with seasoned ground beef in cream of cheddar soup, mustard, tomatoes, mozzarella, and garnished with pickles and olives. Ready in 30 minutes.

Cheesy pita sandwiches with microwave-melted Swiss cheese stuffed with an Italian-dressed salad of tomatoes, cucumbers, alfalfa sprouts, and peppers. A quick vegetarian lunch in 5 minutes.

Low-fat cherry cheesecake built on blended cottage cheese and whipped egg whites for a light, airy slice, with no added sugar. A crustless lightened cheesecake topped with sweet bing cherries.

Louisiana crawfish étouffée smothers tender tails in a buttery trinity of onion, celery, and bell pepper with a kick of pepper. Serve over hot rice for Cajun country at its finest.

Mini crab cakes baked in muffin tins with a panko-parmesan crust and creamy cream cheese filling. Lemon-orange-scented appetizer bites for cocktail parties, showers, and holiday gatherings.

Christmas vegetable salad mold: a savory gelatin holiday side built with chicken broth, yogurt, green peppers, radishes, dill, and scallions. Retro festive table presentation, diabetic-friendly.

Crispy artichoke and peppery arugula pizza topped with thin slices of salty prosciutto. This Italian-inspired flatbread balances creamy, crispy, and fresh flavors.

Fresh mixed greens layered with buttery avocado, salty feta, Spanish olives, and crisp vegetables for a fast Mediterranean-style bowl.

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.