Whole wheat English muffins topped with a seasoned cottage cheese and wheat germ spread, fresh tomato, and broiled cheddar strips. A high-protein open-faced melt ready in 15 minutes.
Elegant layered vegetable terrine wrapped in savoy cabbage with asparagus, red peppers, shiitake mushrooms, spinach, carrots, and artichoke hearts. Served cold with a tangy tomato-buttermilk sauce.
Traditional Vietnamese herb and vegetable platter with fresh mint, cilantro, basil, bean sprouts, cucumber, and tropical fruits. The essential accompaniment for pho, banh mi, and spring rolls.
A layered strawberry Jello salad with mashed bananas, crushed pineapple, and frozen strawberries split by a tangy sour cream center. The potluck classic that never goes out of style.
Easy chicken broccoli casserole with Rice-a-Roni, creamy chicken soup, and melted cheddar. A hint of curry powder gives this cozy weeknight bake a warm, unexpected twist.
Raisin bulgur pilaf with cumin, made by soaking cracked wheat in boiling water for 30 minutes. Just 5 ingredients, no cooking, and diabetic-friendly. A simple, nutty side dish.
Fowl gumbo with boiled chicken, okra, tomatoes, bell pepper, and celery in a rich brown gravy, finished with file powder. Serve over rice or cornbread for a true Southern bowl.
Vegetarian paneer bake with root vegetables slow-cooked in stock until tender and rich. Cubed paneer, rutabaga, carrots, parsnips, and mushrooms braise together in a hands-off casserole that fills the kitchen with savory warmth.
Ful medames is a traditional Egyptian stewed fava bean dish simmered with red lentils, cumin, lemon juice, and olive oil. Hearty, vegan, and high in protein.
Creamy garlic soup pureed with potatoes, carrots, celery, and two whole bulbs of garlic. A vegan, no-cream soup where potatoes provide the silky body and garlic brings bold flavor.
Baked bananas in a Caribbean-style rum caramel sauce with fresh orange juice, cinnamon, nutmeg, and vanilla. A simple, warm dessert inspired by Grenada.
Fresh nectarine smoothie blended with orange juice, lemon juice, sugar, and ice. A five-ingredient fruit drink ready in 10 minutes with no dairy and no added fat.
Old-fashioned spiced peaches preserved whole in a brown sugar and vinegar syrup with cinnamon, cloves, and allspice. A Pennsylvania Dutch canning tradition.
Pineapple sherbet dessert folded with thawed strawberries, chopped bananas, and pecans. A 4-ingredient frozen fruit treat ready in 15 minutes with no cooking.
Mom's brown stew with beef cubes simmered for two hours in a Worcestershire and lemon-spiked broth with potatoes, carrots, and pearl onions, finished with a flour-thickened gravy.
Low-fat oatmeal loaded with fresh apple chunks, raisins, walnuts, brown sugar, and cinnamon. A warm, naturally sweetened breakfast bowl that's also diabetic-friendly.
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