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Salmon spread cheese ball: a make-ahead party appetizer with canned salmon, reduced-fat cream cheese, lemon, and Dijon, shaped into a parsley-coated ball for melba rounds.

Turkey legs braised Provencale-style with tomatoes, olives, almonds, rosemary, garlic, and white wine. A rustic French one-pot braise with Mediterranean flavors.

Pumpkin macaroons made with ground pecans, coconut, pumpkin puree, and maple syrup. Light and chewy egg white cookies sweetened naturally without refined sugar. Baked low and slow.

Raspberry chicken salad with a creamy yogurt-raspberry dressing, toasted almonds, and fresh berries over mixed greens. A light, fruity main-course salad ready in 20 minutes.

High-fiber winter garden salad: shredded cabbage, carrots, broccoli, raisins, and sunflower seeds tossed in a curried yogurt and chutney dressing. Crunchy, sweet, lightly spiced.

Apple Cinnamon Tart has a no-butter oat crust pressed with apple juice, topped with fresh apple slices and a honey-sweetened yogurt gelatin filling. A light dessert at under 185 calories.

Pear and parsnip salad with blanched parsnips, fanned fresh pear slices, green onions, and a light honey yogurt dressing. A low-fat, elegant side for fall and winter.

Shahi chicken curry with cashew nut paste, cream, garam masala, and golden raisins in a rich tomato-spice sauce. A royal Mughlai-style Indian chicken dish.

Low-calorie applesauce raisin squares with whole wheat flour, natural bran, ginger, cinnamon, and nutmeg, topped with sliced almonds. Just 61 calories per square.

Tex-Mex garden salad with tomatoes, zucchini, corn, avocado, and green onions in a picante-cilantro-cumin dressing. A fresh no-cook side for grilled meats.

Beans with rare steak and pesto: grilled steak sliced rare over mashed cannellini beans with fresh basil-parsley pesto. A Tuscan-style dinner that's lean, protein-heavy, and deeply savory.

Hungarian cheesecake with sieved cottage cheese, sour cream, and lemon zest in a homemade pastry crust, layered with pineapple and raisins. A European-style baked cheesecake.

Spiced pumpkin muffins swirled with a tangy cream cheese filling, golden brown in 40 minutes. Warm cinnamon and nutmeg in every bite, no mixer needed.

Orange-carrot gelatin salad with mandarin oranges, crushed pineapple, shredded carrots, and pecans set in orange Jell-O and unmolded on a bed of lettuce. A retro potluck classic.

Rainbow ice cream cake layers jello-coated angel food cake pieces with strawberry, lime and orange-pineapple flavors, fruit and vanilla ice cream. A showstopping no-bake frozen dessert.

Seasonal fresh fruit drizzled with a creamy orange-honey yogurt sauce made with orange zest, fresh juice, honey, and vanilla. Diabetic-friendly, endlessly adaptable, and ready in minutes. A light dessert for any time of year.