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For convenience, use roasted red peppers from a jar to make this salad.

This low-fat dip makes it easy to eat all your veggies.

Fill a pita with canned water-packed tuna and vegetables for a quick lunch or dinner.

Stuffed with corn, peppers and onions, these tamales are a filling, high-fiber meal.

If broccoli and cauliflower aren't for you, simply substitute your favorite vegetables.

Serve this avocado dip with raw veggies or baked chips. It also makes a good salad dressing or topping for grilled chicken.

Pilaf is made by sauteing rice in oil. This version uses brown rice.

Craving a cool, creamy smoothie? Make it at home with frozen yogurt and orange juice concentrate.

Forget canned sweet potatoes. You get more taste and fewer calories by starting with fresh sweet potatoes.

Rosemary adds a piney flavor that pairs well with orange juice in this simple roasted chicken dish.

Sherry and mushrooms give this low-fat white sauce a rich flavor. It's excellent on chicken and vegetables.

A low-fat source of protein, this flexible meal makes a good lunch or quick dinner.

Instead of spaghetti with meat sauce, try this ziti dish loaded with fresh vegetables.

Instead of syrup, top each buttermilk waffle with sliced fresh peaches or berries sprinkled with cinnamon.

This low-fat version of French toast uses cinnamon bread, but any type of bread works.

Clams are an excellent source of vitamin B-12 and iron, and a good source of selenium.

A little cheddar adds flavor without adding too many calories. For even more flavor, use roast beef that has been rubbed with Italian seasonings.

Instead of half-and-half, this potato-fennel soup uses fat-free milk for its creamy base.

Red cabbage has a tougher texture and a slightly sweeter flavor than does green cabbage.

Most mayonnaise-based dressings, even fat-free ones, are high in sodium. Using a vinaigrette cuts sodium and adds a small amount of healthy olive oil.