140 no stick recipes

Light lemony cheesecake made with nonfat cream cheese and condensed milk on a graham cracker base. A lower-fat cheesecake topped with fresh fruit that still feels indulgent.

Pan-grilled Thai tuna salad with seared yellowfin, napa cabbage, cucumber, and a lime-sambal dressing. A 20-minute high-protein dinner for two that drinks like a cold Thai noodle salad minus the noodles.

Fat-free pumpkin raisin cake made with egg whites, canned pumpkin, and orange juice instead of oil or butter. Served with a simple yogurt cream sauce.

Crustless turkey and rice quiche with mozzarella, fresh tomato, basil, and green pepper. A lighter leftover turkey recipe with a rice base instead of pastry crust.

Banana bread made with Grape-Nuts cereal for crunch, egg substitute, buttermilk, and corn syrup. A lower-fat banana loaf with nutty texture and no butter or oil needed.

A lighter green chili loaded with beans, green peppers, jalapenos, green chiles, and cumin in chicken broth. No tomatoes, all heat, ready in 30 minutes flat.

Vegetarian Mexican chili burgers made with seven-grain cereal, brown rice, tofu, green chilies, and cumin. Pan-fried golden brown with no meat needed. Makes 12 patties.

Baked artichoke-feta tortilla wraps with cream cheese, pesto and roasted red pepper on whole wheat tortillas, served with yogurt-chive sauce. Easy vegetarian party appetizer.

Eggplant manicotti stuffs pasta shells with garlic-roasted eggplant, charred red pepper, and tomato, then tops them with a creamy spinach-cottage cheese sauce. A lighter take on the Italian classic.

Slightly Italian crockpot chicken: slow-cooked chicken breasts with artichoke hearts, mushrooms, and Italian dressing sauce thickened with tapioca. Set-and-forget weeknight dinner for four.

Low-fat pumpkin raisin cake made with egg whites, no butter, and pumpkin pie spice. Served with a strained yogurt cream sauce for a lighter fall dessert.

Hearty roasted vegetable soup with eggplant, zucchini, sweet potatoes, peppers, leeks, and three kinds of beans in herb-infused vegetable broth. A vegan, high-fiber dinner soup.

Grilled vegetable sandwiches loaded with broiled eggplant, zucchini, squash, and roasted red peppers on toasted French rolls with a tangy yogurt-Dijon dressing.

I love this sauce! The sodium in a whole pot is less than the amount in one serving of "heart healthy" jarred sauce.

Veggie cheese skewers stacking cool cucumber, fresh basil, cherry tomato, and mozzarella on a stick. A no-cook, five-minute caprese-style snack that's crisp, fresh, and built for parties and lunchboxes.

Diabetic-friendly cranberry raisin sauce simmered with orange juice, cloves, and cinnamon sticks. No added sugar needed in this thick, spiced sauce for ham or turkey.