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that are a good source of fiber

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Barbequed Catfish in Tomato Sauce

Grilled catfish fillets smothered in a homemade tomato sauce with burgundy wine, garlic, and fresh parsley. Low-fat, low-calorie, and ready in under 40 minutes.

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Apple Streusel Buttermilk Cupcakes

Chunks of apples and buttermilk make these cupcakes incredibly moist and delicious. Use most whole wheat flour, some vegetable oil and some butter to make these cupcakes a lot healthier without losing any great flavor and texture.

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Sweet-Potato Waffles With Blueberry Syrup

Crispy, spiced sweet potato waffles made with whole wheat flour, cornmeal, and soy milk, topped with a warm homemade blueberry syrup. A wholesome brunch that feels indulgent.

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Tamari Tofu Burger

Firm tofu marinated in tamari, chili, and sugar, grilled until browned and served on wholemeal buns with an Asian carrot and coriander slaw in lime-fish sauce dressing. 18 minutes.

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Savory Egg Sandwich Filling

Savory egg sandwich filling scrambles eggs with sauteed onion, tomato, and parsley, then binds it all with mayo for a richer-than-egg-salad spread. Picnic-friendly, ready in 25 minutes.

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Creamy Vegetable Soup

A delicious creamy vegetable soup that's perfect as a side or as a family dinner when served with a scrumptious crusty bread.

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Florentine Lasagna

Florentine lasagna layers savory Italian sausage meat sauce with a creamy spinach-ricotta filling and melted mozzarella. Hearty, cheesy, and built for Sunday dinner.

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Tuna Salad Surprise

This is a perfect combination, there is a lot of omega-3 fatty acids. Very good for heart!

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Scandinavian Almond Ring

Scandinavian almond ring coffee cake with ground almond filling, cardamom, and sweet sherry - rolled, shaped into a ring, and scissor-cut for a beautiful fanned crown.

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Coffee Almond Ice-Cream Cake with Dark Chocolate Sauce

Frozen coffee ice cream cake layered on a chocolate wafer crust with amaretti whipped cream, toasted almonds, and a rich Amaretto dark chocolate sauce. Make-ahead elegance for any celebration.

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Broiled Marinated Tofu Sandwich

Broiled marinated tofu sandwich on whole wheat with toasted cumin, chili, oregano, white wine vinegar, and chili mayo. Pressed, marinated overnight, then broiled crispy.

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French Onion Soup with Cheese Gratinee

French onion soup gratinee slow-cooks sliced onions in butter, simmers in beef stock and white wine, then crowns each bowl with toasted French bread and Gruyere bubbled to golden under the broiler.

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Mediterranean Roast Chicken

Mediterranean roast chicken marinates two whole birds overnight in lemon, olive oil, garlic, and rosemary, then roasts with new potatoes and green olives. One-pan Sunday supper for a crowd.

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Pumpkin Soup with Shrimp

Curried pumpkin soup with shrimp, coconut milk, jalapeno, and lime juice. A creamy, spiced bisque-style soup pureed smooth with shrimp stirred in at the end.

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Baked Stuffed Manicotti

Baked stuffed manicotti the old-school way: pasta tubes packed with a beef and mozzarella filling, blanketed in a homemade tomato sauce simmered an hour with fennel seed and herbs, then baked bubbling under more cheese.

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Beef & Pasta Primavera(1993 National Beef Cook-Off Recip

Stir-fried sirloin strips with bow-tie pasta, cherry tomatoes, mixed vegetables, fresh basil, and Parmesan. A 30-minute National Beef Cook-Off winning recipe.

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