Meatball stroganoff with browned mushrooms in a creamy tomato sauce made with evaporated milk, Worcestershire, and lemon juice. Serve over rice or egg noodles.
Jalapeno chicken fajitas with lime-garlic marinated chicken breast, pepper jack cheese, and fresh toppings in warm flour tortillas. Simple marinade, big Tex-Mex flavor.
A rustic Italian-style soup packed with chickpeas, escarole, brown rice, and corn in a lemony tomato broth. Low-fat, high-fiber, and feeds a crowd.
Homemade Jamaican jerk seasoning paste with allspice, scallions, thyme, scotch bonnet pepper, and fresh lime juice. Blend and rub on any meat for authentic island heat.
Easy chickpea salad with scallions, cilantro, lemon juice and a hit of cayenne. Bright, no-cook vegetarian side dish high in fiber and protein.
Bacon-wrapped crabmeat balls with sherry, lemon juice, dry mustard, and fresh bread crumbs broiled until crispy. An elegant appetizer that makes about 2 dozen bite-sized hors d'oeuvres.
Banana-stuffed French toast made with cinnamon-raisin bread, egg whites, and skim milk. A lighter brunch dish with mashed banana filling and a maple yogurt topping.
Simply delicious salad that can be served with any main course.
Pickled fish poaches mild white fillets, then bathes them overnight in a citrus-bright marinade of vinegar, orange juice, green chiles, bay leaf, and garlic. A make-ahead Mexican escabeche-style dish served cold.
Broccomole: a fat-free, vegan guacamole swap made from pureed broccoli stems with cumin, green chilies, and fresh tomato. McDougall diet friendly.
Som tam, the iconic Thai green papaya salad pounded in a mortar with chilies, garlic, lime, peanuts, and long beans. A bright, fiery, crunchy salad scooped up with cabbage leaves.
Garbanzo bean salsa blended smooth with fresh cilantro, yogurt, green onions, and lime juice. A creamy, protein-rich dip that works as a hummus alternative in 15 minutes.
Bruschetta with chopped tomato salad featuring red and yellow bell peppers, capers, fresh basil, and balsamic vinegar. Low-fat, no oil, served as a mound alongside garlic-rubbed toast.
Moroccan-style sauteed eggplant, zucchini, peppers, and tomatoes served room temperature on lettuce with olive oil and lemon. A vibrant, crisp-tender vegetable appetizer with a spicy kick.
Ham steak cabbage soup with V-8, tomato, celery, and onion, simmered slow into a hearty hug-in-a-bowl. Low-calorie, low-carb pantry-friendly soup that tastes like a much bigger pot of stew.
Crispy chicken flautas rolled in flour tortillas and fried golden in two minutes flat, served with homemade guacamole loaded with jalapeno, cilantro, and fresh lime juice.
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