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that are low in salt

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Mayo Curry Dip

Curry mayo dip whisks mayonnaise with curry powder, scallions, and Worcestershire for a fast 5-minute party dip. Pairs with crudites, chips, and chicken tenders.

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Papas Chorreadas

Papas chorreadas are Colombian potatoes drenched in a creamy tomato, scallion, and cilantro cheese sauce. A comforting side that pairs with grilled meats or eggs.

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Lean & Luscious Potato Split

Twice-baked stuffed potato loaded with cottage cheese, cheddar, sunflower seeds, green pepper, carrots, and scallions. A lean, vegetable-packed baked potato made in the microwave.

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Bean Curd with Ginger

Ginger-loaded tofu stir-fry with tree ear mushrooms, green peas, and a sweet-sour vinegar finish. A quick Chinese vegetarian wok dish with earthy, bold flavors.

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Chicken Burritos - Sort Of

Spiced chicken with cumin, chili powder, green chilies, and jalapeños simmered in tomato juice, wrapped in tortillas with cheese and sour cream. A from-scratch burrito filling with real heat.

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Barbequed Lamb Salad with Yoghurt dressing

A delicious summer standard at our place. Easy to make with a mix of Southern European and Middle Eastern flavours. I use my Cucumber Raita (posted separately) to dress the lamb salad or you can use the quick yoghurt dressing provided here.

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Five-Alarm Salsa

Five-alarm salsa made with tomato purée, green chilies, onion, garlic, and lime, then water-bath canned for shelf-stable pantry heat. Five ingredients, two pints, serious kick.

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Zucchini Pizzas

Low-carb zucchini pizza bites broiled with pizza sauce, black olives, green onions, and melted mozzarella. Ready in 20 minutes with no dough needed.

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Fast N Creamy Spaghetti Sauce

Fast creamy spaghetti sauce with sauteed onions and garlic simmered in tomato sauce and red wine with green bell pepper, basil, and oregano. Ready in 30 minutes.

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Philly Steak Sandwich

Lightened Philly cheesesteak-style sandwich with shaved lean roast beef, sautéed green peppers and onions, and melted reduced-fat cheddar on whole-wheat buns. A 20-minute cheesesteak shortcut for two.

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Conch Salad

Fresh Bahamian-style conch salad marinated in lemon juice with crunchy cucumber, bell pepper, celery, and tomato. No cooking required, just chill and serve.

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Potato Soup, Peasant Style

Hungarian-style peasant potato soup built on a paprika-tinted blond roux with cubed potatoes, carrots, tomato, and green pepper. Simple pantry ingredients, deep flavor.

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Chilled Cucumber & Bell Pepper Soup

Chilled cucumber and bell pepper soup blended creamy with yogurt, watercress, garlic, and a splash of vinegar. A no-cook, blender-easy cold soup that's all the refreshment you want on a hot day.

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Stuffed Mushrooms (Veg Times)

Vegan stuffed mushrooms filled with a fresh tomato, garlic, scallion, and chive salsa dressed with olive oil and lemon juice. Light, bright, and no cheese needed.

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Mock Guacamole

Mock guacamole made with steamed asparagus and picante sauce instead of avocado. A low-fat, avocado-free dip with the same creamy green look and tangy flavor.

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Molded Borsch

Molded borsch with diced beets set in a jewel-toned consomme gelatin ring, served cold with sour cream. A retro chilled appetizer that looks as stunning as it tastes.

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