Dairy Free

In less than 30 minutes from starting to prep the ingredients to serving, you can make this exotic fish dish and the accompanying fruit relish. Another time, make only the fruit relish and serve it with roasted pork or chicken.

Since you serve this side dish at room temperature, it’s perfect for a party or holiday buffet. It’s also a terrific appetizer when served on crostini or low-sodium whole-grain crackers.

A crust of whole-wheat crumbs and snipped fresh parsley with just a few drops of hot-pepper sauce kicks up the flavor of mild fish.

This is finger food at its finest! Invite some friends over for a meal of these oven-fries, stovetop pork chops, and Balsamic-Marinated Vegetables (page 78).

Fresh lemon juice, capers, basil, and olive oil provide your palate with a taste from the Greek Isles.

This dish is an excellent accompaniment to almost any Asian entrée, such as Chicken with Ginger and Snow Peas (page 157) or Pacific Rim Flank Steak (page 180). Add some chicken, shrimp, beef, or pork cooked without salt to transform this into a main dish.

Full of mushrooms and carrots, this dish tastes great with Herbed Fillet of Sole (page 118).

Instead of making the traditional recipe for this southern holiday favorite, give our version a try. It tastes just as good but is much lower in sodium and contains no saturated fat.

Dinner is on the table in minutes when Pacific Rim Flank Steak (page 180) or other cooked steak becomes part of this entrée salad.

This salad gets its flavor from cumin, jalapeño, lime juice—and, surprisingly, a touch of honey.

Celery and green onions give this versatile salad a crunch and a fresh taste that will make you want to use it as often as you can—to stuff a tomato, fill half a pita, or provide protein on a salad plate.

A scoop of crunchy tuna salad on a bed of juicy mango slices makes a nice lunch entrée.

The combination of fresh basil and lime in the dressing makes this dish distinctive and delightful. It’s a nice and easy way to work some fish into your week.

Spice up lean grilled hamburgers, chicken breasts, or pork tenderloin with this wonderful salsa, which gets its smoky flavor from the chipotle chile. Regulate the heat from mild to spicy by the amount of chipotle you add.

This main-dish salad, topped with a sesame-wasabi dressing, is an interesting combination of colors, textures, aromas, and flavors.

These quick-fix pickles have the traditional flavor you expect but only 1 milligram of sodium, a tremendous saving compared to commercial pickles of the same variety.

Add some zing to your food, but without the sodium usually found in bottled chili sauce. Drizzle this chili sauce on Spicy Baked Fish (page 103) or use it to make shrimp cocktail.

Fresh sage garnish, lightly crisped on the stovetop, updates humble lima bean soup and gives it restaurant-like flair.

Making this soup with roast beef you’ve saved from another meal (maybe Easy Roast Beef, page 170) cuts down on both prep time and cooking time. Even people who think they don’t like leftovers will enjoy this soup, which gets lots of flavor from fresh produce.

A garden of vegetables teams up with barley and lean chicken to make this “souper” nutritious. The cooking water from the chicken serves as a flavorful low-salt base for the soup.