56 prodigy recipes

Broccoli sauce with pasta twists made with mushrooms, garlic, and a light creamy sauce using skim evaporated milk instead of cream. A low-fat vegetarian pasta dinner with real body.

A traditional Italian way to cook rice which results in a creamy side dish

This is a Middle Eastern soup, typical of the simple foods served in the desert regions. Serve with pita bread and a grain or vegetable dish for a simple meal. This soup is also food served cold, stuffed into a pita bread.

Vegan broccomole dip made from pureed broccoli stems with cumin, lemon, green chilies, and fresh tomato. A zero-fat guacamole alternative in 15 minutes.

Vegan baked beans slow-cooked with molasses, brown sugar, warm spices, and tomato sauce. No meat, no dairy, just rich and smoky homemade beans baked low and slow until thick and saucy. A hearty plant-based side dish.

Fat-free apple oat muffins using pureed prunes as a fat substitute, egg whites instead of whole eggs, and maple syrup for sweetness. Just 90 calories each.

Peaches and cream gelatin mold with fresh peaches, non-fat yogurt, and vanilla-orange extract. A light, sugar-free molded dessert with real fruit.

Roasted vegetable soup with garlic blends caramelized eggplant, onions, peppers, tomatoes and roasted garlic into a velvety pureed base, finished with diced vegetables for texture. Vegetarian and full of smoky depth.

Vegan pinto beans in tomato sauce served over brown rice with sauteed onions, celery, and hot pepper sauce. A filling plant-based dinner ready in 20 minutes.

Italian tomato pasta salad with elbow macaroni, canned tomatoes, white wine vinegar, herbs, and parmesan. A no-mayo, oil-free cold pasta salad that chills for hours to blend flavors.

Light apple cake made with whole wheat flour, apple juice concentrate, egg whites, and cinnamon-coated apple layers. Low-fat and naturally sweetened in a ring mold.

Overnight porridge with cracked wheat, rolled oats, molasses, and dried fruit soaked overnight then cooked in minutes. A hearty, make-ahead whole grain breakfast with no added sugar.

A hearty one-pot vegan stew of brown rice and lentils simmered with tomatoes, carrots, celery and Italian herbs. No oil, high in fiber and protein, and everything cooks in a single pot.

Italian-seasoned barley cooked with onions, green pepper, garlic, tomatoes, and herbs. A low-fat vegetarian grain side dish that reheats well in the microwave.

Vegan vegetable broth made with tomato juice, soy sauce, onions, garlic, and basil. A 6-ingredient pantry-staple broth for cooking seitan, soups, or thickening into a quick mushroom-style gravy.

Vegan bran muffins with whole wheat pastry flour, soy milk, applesauce, honey, and raisins. No eggs, no butter, no oil. High fiber and naturally sweetened.