72 red fat recipes

Wild rice and lentil salad with brown rice, tri-color bell peppers, cherry tomatoes, and fresh herbs in a fat-free tomato-herb vinaigrette. A colorful, high-fiber grain salad.

A hearty Bulgarian stew of lentils and navy beans simmered with sweet red peppers, paprika, and herbs in a rich broth deepened with prune juice and tomato paste. Vegan-friendly and high in fiber.

One-pot red lentils and rice with mushrooms, carrots, kale, and warm Indian spices topped with cool yogurt. High-fiber, low-fat, and ready in 45 minutes.

Herbed potato salad with red-skinned potatoes, Dijon mustard, yogurt-mayo dressing, and plenty of scallion, dill, and parsley. A lighter picnic side that skips the heavy gloppy stuff.

Homemade chicken shawarma: yogurt-marinated thigh meat layered with spinach and roasted red peppers, baked into a stacked loaf, sliced thin, and served on fresh chapati flatbread with tzatziki.

Cheesy enchilada casserole layered with seasoned ground beef, black beans, corn tortillas, and melted cheddar. A weeknight Tex-Mex bake topped with shredded lettuce, sour cream, and salsa.

Spaghetti tossed in a beefy bacon-and-beer tomato sauce with sirloin, fire-roasted tomatoes, hot sauce, and Worcestershire, topped with sharp cheddar and crispy bacon bits. A 35-minute weeknight rodeo.

Poached shredded chicken and cumin-spiced black beans with jalapeño, tomato, and cilantro wrapped in warm flour tortillas. Finished with lime juice and a cool yogurt drizzle.

This cheesy chicken-rice casserole layers tender chicken, sweet corn, and red bell peppers under a bubbly mozzarella blanket. A hearty weeknight one-dish dinner ready in about an hour.

30-minute vegetarian chili with kidney beans, jalapeño, and bulgur for a meaty texture without meat. Ready in 30 minutes, served with yogurt, scallions, and cilantro.

Roasting concentrates flavors without adding fat and lends a buttery-soft texture.

Baked Idaho potatoes topped with a creamy broccoli, mushroom, turkey ham, and Dijon mustard sauce made with yogurt instead of cream. A lighter loaded potato that's microwave-quick.

Brunch pizza topped with soft scrambled eggs, melted mozzarella and fontina, and cold smoked salmon with chives. An elegant weekend project that marries pizza technique with lox-and-bagel flavors.

Smoky black bean chili with bell peppers, summer squash, and jalapeño spooned over split baked sweet potatoes. Vegan-friendly, make-ahead friendly, and loaded with fiber.

Oaxaca tostada bites: tortilla chips topped with a mole-spiced black bean mash of cocoa, cumin, and cinnamon, cool avocado cream, pepper jack, and lettuce. A no-cook, party-ready Mexican appetizer.

Maque choux Thibodaux: Paul Prudhomme's Cajun stewed corn built with a dark pan-caramelized puree, apple and prune juice, peppers, and a silky evaporated milk finish.