125 cal., 5.75 g fat, 7g protein

serves 1
You might need to buy:
  • tray Green Giant Just for One! Broccoli & Cheese Sauce
  • plain light soymilk

104 cal., 3g fat, 2g protein

serves 1
You might need to buy:
  • shredded butternut squash
  • chopped onion
  • onion powder
  • garlic powder
  • salt
  • black pepper
  • olive oil nonstick spray

101 cal., 1 g fat, 4g protein

serves 4
You might need to buy:
  • cubed butternut squash
  • sliced onion
  • fat-free liquid egg substitute
  • salt
  • chili powder
  • black pepper

195 cal., 2.75 g fat, 4.5g fiber, 22.5g protein

serves 5
You might need to buy:
  • dry broccoli slaw mix
  • chopped scallions
  • Newman's Own Lighten Up! Low Fat Seasame Ginger Dressing
ready in about an hour; serves 8
You might need to buy:
  • Nonstick cooking spray
  • whole-wheat flour
  • all-purpose flour
  • baking soda
  • ground ginger
  • cinnamon
  • ground cloves
  • allspice
  • salt
  • firmly packed light or dark brown sugar
  • canola or vegetable oil
  • large egg
  • broccoli puree
  • carrot puree
  • nonfat plain yogurt
  • molasses
  • pure vanilla extract
  • grated orange zest
ready in about 15 minutes; serves 6
You might need to buy:
  • shredded reduced-fat Cheddar or American cheese
  • yellow squash puree
  • carrot puree
  • reduced-fat or nonfat cream cheese
  • garlic powder
  • salt
ready in about an hour and a half; serves 4
You might need to buy:
  • large baking potatoes
  • cauliflower puree
  • reduced-fat sour cream
  • trans-fat-free soft tub margarine spread
  • salt
  • pepper
ready in about 45 minutes; serves 8
You might need to buy:
  • Nonstick cooking spray
  • olive oil
  • cauliflower puree
  • butternut squash or carrot puree
  • salt

Makes 1 1/2 cups

You might need to buy:
  • reduced-fat sour cream
  • grated Parmesan
  • dried parsley flakes
  • salt
  • pepper
serves 8
You might need to buy:
  • reduced-fat low-sodium chicken broth
  • salt
  • alphabet pasta
  • cauliflower puree
  • sweet potato puree