Recipes with milk, skim

Low cholesterol mini quiches made with egg substitute and yogurt in homemade crepe shells instead of pastry. Heart-healthy appetizers with a hint of cayenne.

Lowfat cauliflower soup, silky and creamy without a drop of cream. Cauliflower, carrots, and onion simmered in broth, pureed smooth, and finished with skim milk and a whisper of nutmeg. Light, healthy, and quick.

Chewy banana oat bars with cinnamon and raisins, made with no butter, no oil, and egg whites only. A wholesome grab-and-go snack or breakfast bar that cuts into 24 squares.

Low-fat apple bread pudding sweetened with maple syrup instead of refined sugar. Egg whites and skim milk keep it light while apples and raisins add natural sweetness. A guilt-free comfort dessert.

Cinnamon oatmeal muffins made with egg whites, skim milk, and brown sugar with a hint of orange zest. Light and tender with optional chopped apple pieces.

Traditional English black pudding baked in a roasting pan with pig's blood, beef suet, pearl barley, oatmeal, and dried mint. A casing-free version sliced and fried for breakfast with apples and mash.

Tender chicken breast in creamy garlic sauce over egg noodles, topped with toasted almonds. Lighter 30-minute weeknight dinner.

Pastel de choclo is a Chilean corn and meat pie with ground beef, chicken breast, raisins, and olives topped with a cumin-spiced pureed corn crust baked until golden. A South American comfort classic.

Breaded chicken breasts baked in tomato sauce with Italian herbs and melted mozzarella. A lighter take on chicken Parmesan using whole wheat crumbs and wheat germ.

Lean chicken breasts on a bed of spinach, smothered in a creamy Swiss cheese sauce with caraway seeds and a kick of hot sauce. A high-protein, low-fat dinner ready in under an hour.

Lighter pumpkin cream cheese pie with fat-free cream cheese, egg whites, and maple syrup in a phyllo pastry crust. All the fall flavor with less guilt per slice.

Low-fat oatmeal muffins packed with warm spices, dried cranberries, and pecans. Made with maple syrup, orange juice, and egg whites for 12 healthy muffins.

Broccoli, chicken and rice casserole with two cream soups and sharp cheddar cheese spread. Classic American comfort food in a 30-minute weeknight bake.

Whole trout stuffed with spinach, pine nuts, and sherry, then baked in parchment with white wine and butter. A 30-minute elegant fish dinner with Florentine filling.

Rice primavera with broccoli, zucchini, mushrooms, and tomatoes in a light parmesan-mayo sauce. Vegetarian one-skillet weeknight dinner. Lighter than pasta primavera.

Pineapple lemon upside-down muffins with crushed pineapple, maraschino cherries, brown sugar, and lemon zest baked in whole wheat. Flip them out for a caramelized top.