103 pain recipes

Dilled cucumber salad with shredded cucumber, green onions, and fresh dill in thickened yogurt. A cool, creamy low-fat side dish similar to tzatziki.

Light curried chicken and mango salad with a honey-lime yogurt dressing. Poached chicken breast and juicy mango cubes on lettuce, ready in 30 minutes. Low-fat and refreshing.

Elegant snow pea and pear salad on radicchio leaves with toasted walnuts and a light pineapple-yogurt dressing. A fresh, low-calorie starter ready in 20 minutes.

Curried yogurt dip with honey, lemon juice, hot sauce, and black pepper. A creamy, Indian-inspired party dip for vegetables and pita, ready in 10 minutes.

Fresh fruit salad, you can eat it at breakfast, after meals, any time, it is an excellent option.

Creamy curried carrot soup with apple, brown sugar, cinnamon, and a yogurt swirl. Vegetarian, low-fat, and served chilled for a sweet-savory starter.

Savory papaya lassi blended with yogurt, ripe papaya, lime juice, salt, and black pepper. The Indian cooler that goes savory or sweet, with a sweet rose-water variation included.

Broccoli with spicy chickpea sauce, steamed broccoli florets cloaked in a creamy hummus-style sauce of chickpeas, yogurt, blanched garlic, cumin, and cayenne. Vegetable side that doubles as a Middle Eastern main.

Chilled strawberry soup pureed with orange juice, spiced sugar syrup, and optional red wine. Strained silky smooth, served cold with a yogurt dollop. A summer starter.

A scrumptious turkey dish made with enchilada sauce, plain yogurt and monterey jack cheese.

A four-ingredient garlic dressing made with plain yogurt, low-fat Italian dressing, Parmesan, and fresh garlic. Light, tangy, and ready in 10 minutes flat.

Indian-style spiced sole fillets marinated in yogurt, garam masala, coriander, and garlic, then broiled until flaky. A light, tandoori-inspired fish dish.

Chilled strawberry soup with buttermilk, orange juice, lemon, and mint, pureed smooth and served cold with a swirl of yogurt. A refreshing summer starter.

Turkey Waldorf salad turns leftover roast turkey into a crisp, light meal with chopped apples, celery, green onions, and a tangy yogurt-mayo dressing brightened with lemon. The day-after-Thanksgiving lunch hero.

Simple and tasteful cookies that are perfect for Christmas time.

Sweet lassi blended with plain yogurt, ice water, lemon juice, and sugar, topped with crushed cumin seeds. A cooling Indian yogurt drink ready in minutes.