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Romesco Sauce

This flavorful Spanish sauce is typically served with grilled meat, poultry, or fish. You could also toss it with cooked pasta, or stir it into rice. Blanching the garlic for 2 minutes takes away its sharp bite without sacrificing flavor.

Hummus

This Middle Eastern dip is traditionally made with tahini, a paste made of ground sesame seeds. To get the same flavor with significantly less fat, we’ve used a combination of dark sesame oil and fat-free yogurt-one for deep sesame flavor and the other for a creamy texture.

Toasted Wheat & Flaxseed Pancake Mix

The dry mix recipe makes a total of 5 cups, enough for four batches of 8 pancakes.

Basic Homemade Applesauce

The amount of time it takes apples to collapse when you cook them for applesauce depends entirely on the apples you use. McIntosh, for example, collapse into applesauce very quickly, whereas sturdier Granny Smith apples hold their shape for quite a bit longer. If you do not have any cinnamon stick on hand, use 1/2 teaspoon ground cinnamon.

Orange-Apricot Compote

Dried fruit compotes make quick, simple fruit desserts. You can eat them warm or chilled, by themselves or with yogurt or frozen yogurt. They also make a great substitute for jam on toast or pancakes. If you prefer tart fruit, do not add the sugar until step 2, after you’ve cooked the apricots. Then add half the sugar, stir to dissolve, and taste again before adding any more sugar.

Orange-Broiled Snapper

Serve this broiled fish with a squeeze of fresh lemon juice-or even a splash of fat-free salad dressing.

Beef, Shiitake & Pasta Stir-Fry

If you have leftover pasta or rice on hand (you’ll need about 3 cups), use it here in place of the fresh cooked ditalini.

Ginger-Grilled Sirloin Salad with Watercress

A rainbow of colors in this salad is a sure sign that you are getting a healthy helping of vitamins, minerals, and phytochemicals. And by using a relatively lean cut of beef, you can have a meat dish that has a modest amount of saturated fat. To get the most mileage out of the grilled steak, slice it as thin as possible.

Multi-Grain Blueberry Pancake Mix

Here's a favorite that has been given a healthy upgrade. <b>To make 8 pancakes:</b> Scoop out 1 cup of pancake mix and place it in a large bowl. Make a well in the center of the mix and stir in 1 egg yolk, 3/4 cup cold water, and 2 teaspoons mild olive oil. Beat 2 egg whites until stiff peaks form, and fold the beaten egg whites into the batter. For each pancake, use a generous 1/3 cup of batter. (For a quicker version, you can omit the whipping of the egg whites and just stir 1 whole egg and 1 egg white into the pancake mix. The resulting pancakes will be flatter; and the yield will be about 7 pancakes.)