Japanese tofu and shrimp donburi rice bowl with scrambled eggs, shredded carrots, and scallions in a soy-sweet sauce. Fifteen minutes from stove to table. Quick, filling, and full of umami.
Red potato salad with a tangy grainy mustard and yogurt dressing, scallions, celery, and black olives. Low-fat, mayo-free, and great served warm or cold.
Low-calorie chicken barley soup made from scratch with homemade defatted broth, pearl barley, green beans, and lemon juice. A hearty, satisfying soup without the fat.
Stuff a pita pocket with crispy bacon, torn romaine, cherry tomatoes, cucumber, shredded carrots, and ranch dressing for a fresh BLT garden pita in just 10 minutes. No cooking required.
Savory whole wheat paratha spiced with garlic, ginger, green chili, turmeric, and cumin. Griddle-cooked and dry-fried for golden, flaky layers without deep frying.
Dilled potato and apple salad with snow peas, celery, and green onions in a light white wine vinaigrette. A mayo-free potato salad with crisp textures and fresh dill.
Whole chicken steamed then wok-smoked over tea leaves, cassia bark, star anise, and rice for deeply aromatic, mahogany-skinned Chinese smoked chicken. A showstopper Hunan technique with layers of warm spice and sesame.
A bright Italian-style vegetable sauce with three sweet bell peppers, zucchini, tomatoes, and garlic, simmered in stock and tossed with pasta. Vegetarian, low-fat, ready in about 30 minutes.
Smashed green olives marinated with lemon chunks, roasted fennel seeds, and chili heat for bold Mediterranean appetizers that keep for 4 weeks.
Cornmeal and corn kernel cakes spiced with cumin, green chilies, and hot sauce, pan-fried in butter and topped with a fresh sweet pepper and lime-cilantro relish.
Light fettuccine Alfredo made with skim evaporated milk instead of cream. Parmesan, green onions, and parsley create a thick, creamy sauce without the heavy calories.
Savory onion shortbread with cornmeal, Italian herb seasoning, and golden sauteed onions on top. A layered cornbread loaf with herbs baked through and caramelized onions crowning the top.
Whole wheat English muffins topped with a seasoned cottage cheese and wheat germ spread, fresh tomato, and broiled cheddar strips. A high-protein open-faced melt ready in 15 minutes.
Championship chili layered with chicken broth, pork chops, flank steak, green chiles, and beer. A Texas-style three-meat bowl that's better the next day.
Gujarati-style cabbage and carrots stir-fried with mustard seeds, asafetida, green and red chilies, cilantro, and lemon juice. A quick Indian vegetable side dish with bold spice.
Italiano meat pie packs the flavor of spaghetti and meatballs into a buttery pie shell: spiced ground beef simmered in tomato sauce, layered with parmesan and mozzarella, and baked bubbling.
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