204 pain recipes

Summer fruit salad with rice, strawberries, kiwi, grapes, banana, and pineapple tossed in a honey-yogurt-pineapple juice dressing. Light, low-fat, and ready in 25 minutes.

A zesty homemade salad dressing with olive oil, two types of vinegar, Romano cheese, garlic, and a kick of hot sauce. Mixes up in 5 minutes flat and gets better as it chills.

Slow cooker vegetable stroganoff with mushrooms, broccoli, and carrots in a creamy yogurt-sour cream sauce over egg noodles. Set it and forget it for 4 hours.

Creamy baked chicken curry layered over rice with tart Granny Smith apples and buttery avocado slices. A rich yogurt-cream sauce ties it all together in this 30-minute casserole.

Cucumbers in yogurt with fresh basil, mint, scallion, and garlic. Cool Mediterranean-style cucumber salad or dip for grilled meats and warm flatbreads.

Broiled tomato-pesto sandwiches layer fresh basil-parmesan pesto on toasty bagels, topped with ripe tomato slices and bubbled under the broiler. A quick vegetarian lunch ready in 15 minutes.

Juicy blueberries and raspberries bubble beneath a buttery lattice crust that shatters at first bite, perfect for celebrating milestones or summer picnics.

Yogurt chocolate chip cookies with honey and brown sugar for a soft, chewy texture. Plain yogurt replaces some fat for tender cookies with a subtle tang.

Thin apple crepes filled with caramelized Granny Smith apples and topped with cinnamon maple yogurt. A low-fat brunch that tastes indulgent without the guilt.

Poached salmon steaks simmered in a fragrant bay-dill-peppercorn broth, served with a cool yogurt cucumber sauce. Light, elegant, and ready in 30 minutes.

Greek potato salad with a creamy yogurt-feta dressing, cucumber, cherry tomatoes, oregano, and rosemary. A lighter Mediterranean twist on potato salad with no mayonnaise.

Note: In lieu of fresh trout, 1/2 lb cooked and flaked fish may be used. Make smaller protions and serve as an appetizer. Oatcakes that have been gently warmed in the oven go well with this dish.

Deep chocolate cookies spiced with cinnamon, ginger, and cloves, made lighter with yogurt instead of butter. Crisp edges with chewy centers at just 41 calories per cookie.

A one-skillet curried rice dish with chicken breast, crunchy walnuts, and applesauce stirred through for natural sweetness. Finished with a cool swirl of yogurt. Quick, light, and full of warm spice.

Chicken in silky almond sauce with yogurt, cardamom, coriander, and slivered almonds pureed into a rich Mughlai-style gravy. A fragrant Indian chicken korma that improves overnight.

Poached salmon steaks for two, simmered in an aromatic bay-dill-peppercorn broth and served with a cool yogurt-cucumber sauce. Light, elegant date-night dinner.