The Best and Lightest: 150 Healthy Recipes for Breakfast, Lunch and Dinner

Apple(s)

Artichoke(s)

and Olives, Striped Bass with

and Pea Gratin

Arugula

Chicken Salad with Gazpacho Dressing

Pesto, Chicken with

Turkey Cutlets with Plum Salad

Asparagus and Chicken Crêpes

Avocado(s)

Guacamole

Salad, Soy-Glazed Salmon with

-Turkey Sandwiches

Banana-Almond Pudding

Barley

Ham and Black-Eyed Pea Salad

Risotto with Ham and Mushrooms

Salad, Grilled Steak with

Basil Butter, Corn on the Cob with

Bean(s)

See also Chickpea(s)

Asian Noodles with Shrimp and Edamame

Cornmeal-Crusted Trout

Green, and Turkey Stir-Fry

Ham and Black-Eyed Pea Salad

and Kale, Cajun Pork Chops with

Lima, Lemon Salmon with

and Quinoa Pilaf

Spaghetti Squash Tostadas

Texas Black-Eyed Peas

Vegetable Gumbo

White, and Kale Soup

White, Tuscan

Beef

Chile-Rubbed Steak with Creamed Corn

Grilled Steak with Barley Salad

Lentil Sloppy Joes

Roast, Wraps with Dill Slaw

Sirloin with Teriyaki Broth

Spaghetti Squash and Meatballs

Spiced Burgers with Cucumber Yogurt

Steak and Hummus Sandwiches

Steak Salad with Roasted Celery

Sweet-and-Spicy Mini Meatloaves

Tangy Meatloaf Burgers

Beet, Warm, –Orange Salad

Broccoli

Chinese Noodle–Vegetable Bowl

Pork and Egg Lo Mein

Roasted Pork with Cajun Slaw

Sweet-and-Spicy Mini Meatloaves

with Walnut Romesco Sauce

Broccolini

Scrambled Eggs with

and Shrimp Stir-Fry

Bulgur Salad with Oranges and Olives

Cabbage

See also Coleslaw mix

and Brown Butter, Scallops with

Red, Chips

Red, Slaw, Pork Tenderloin with

Carrot(s)

and Parsnip Fries

Roasted, with Raisins and Walnuts

Catfish Piccata

Cauliflower

-and-Feta Frittata

Pasta, Sicilian

Super-Stuffed Baked Potatoes

Three-Cheese Macaroni

Celery

ants on a log

Roasted, Steak Salad with

Chard

Slow-Cooker Squash Stew

Soup, Spicy

Vegetable Gumbo

Cheese

Chicken and Asparagus Crêpes

Crustless Spinach Quiche

Feta-and-Cauliflower Frittata

Low-Cal Fettuccine Alfredo

Low-Fat Cheesecake

Polenta with Fontina and Eggs

Spicy Chicken Enchiladas

Three-, Macaroni

Cherry Couscous Pudding

Chicken

with Arugula Pesto

and Asparagus Crêpes

Burgers, Asian

with Cacciatore Sauce

and Couscous, Spiced

Dogs with Sweet Potato Fries

and Egg Soup with Pastina

Enchiladas, Spicy

Falafel, with Hummus Slaw

Grilled, Satay Salad

Grilled, with Roasted Kale

Honey-Mustard, and Apples

-Lentil Soup, Curried

-Noodle Soup, Chickpea

Potpie

Salad with Gazpacho Dressing

Spanish, with Potato Roast

Veracruz

Wraps, Indian

Chickpea(s)

Chicken-Noodle Soup

Chicken Salad with Gazpacho Dressing

Shrimp and Kale Pitas

Slow-Cooker Squash Stew

Spanish Turkey Meatball Stew

Chocolate

Chip Oatmeal-Flax Cookies

Pudding, Low-Fat

Clam Chowder, Low-Fat

Coconut

Macaroons

Sauce, Mango Sorbet with

Coleslaw mix

Falafel Chicken with Hummus Slaw

Roast Beef Wraps with Dill Slaw

Shrimp Tacos with Mango Slaw

Tofu Tacos

Cookies, Oatmeal-Flax Chocolate Chip

Corn

on the Cob with Basil Butter

Creamed, Chile-Rubbed Steak with

Relish, Foil-Packet Fish with

Cornmeal

Raspberry Corn Muffins

Strawberry Corn Cakes

Couscous

and Chicken, Spiced

Pudding, Cherry

Zucchini, Pork Steaks with

Crêpes, Chicken and Asparagus

Crostini

Cucumber Yogurt, Spiced Burgers with

Curried Chicken-Lentil Soup

Curry, Eggplant and Tofu

Eggplant

Egg(s)

and Chicken Soup with Pastina

Feta-and-Cauliflower Frittata

and Fontina, Polenta with

Foo Yong

and Pork Lo Mein

Scrambled, with Broccolini

Spicy Chard Soup

Enchiladas, Spicy Chicken

Falafel Chicken with Hummus Slaw

Fennel and Tomato, Steamed Mussels with

Fish

Arctic Char with Mushrooms

Baked, and Chips

Catfish Piccata

Cornmeal-Crusted Trout

Foil-Packet, with Corn Relish

Lemon Salmon with Lima Beans

Mexican Stew with Tilapia

Niçoise Salad

Salmon with Warm Tomato-Olive Salad

Sardine Salad Sandwiches

Soy-Glazed Salmon with Avocado Salad

Spaghetti with Tuna Marinara Sauce

Steamed, with Ginger

Striped Bass with Artichokes and Olives

Tilapia Masala with Rice

Frittata, Feta-and-Cauliflower

Grains

See also Barley; Cornmeal; Quinoa; Rice

Bulgur Salad with Oranges and Olives

Lemon-Garlic Shrimp and Grits

Oatmeal-Flax Chocolate Chip Cookies

Polenta with Fontina and Eggs

Granita, Mango-Chile

Green Bean(s)

Cornmeal-Crusted Trout

and Turkey Stir-Fry

Greens

See also Arugula; Chard; Kale; Lettuce; Spinach

Ham and Black-Eyed Pea Salad

Pickled Strawberry Salad

Pork and Wild Rice Salad

Ravioli and Vegetable Soup

Tropical Watercress Salad

Green Tea–Melon Slushies

Grits, Lemon-Garlic Shrimp and

Guacamole

Ham

and Black-Eyed Pea Salad

and Mushrooms, Barley Risotto with

Kale

and Beans, Cajun Pork Chops with

and Pear Salad

Roasted, Grilled Chicken with

and Shrimp Pitas

and Squash, Gnocchi with

Vegetable Gumbo

and White Bean Soup

Lamb Steak with Olive Salsa

Lentil(s)

-Chicken Soup, Curried

and Rice, Middle Eastern

Sloppy Joes

and Squash, Roasted Pork with

–Sweet Potato Soup, Slow-Cooker

Lettuce

Cups, Spicy Turkey

Grilled Chicken Satay Salad

Niçoise Salad

Steak Salad with Roasted Celery

Macaroons, Coconut

Mango

-Chile Granita

Slaw, Shrimp Tacos with

Sorbet with Coconut Sauce

Tropical Watercress Salad

Meatball, Turkey, Stew, Spanish

Meatballs, Spaghetti Squash and

Meatloaf Burgers, Tangy

Meatloaves, Mini, Sweet-and-Spicy

Melon–Green Tea Slushies

Muffins

Raspberry Corn

Strawberry Corn Cakes

Mushrooms

Arctic Char with

Chinese Noodle–Vegetable Bowl

Egg Foo Yong

and Ham, Barley Risotto with

Tofu-Vegetable Stir-Fry

Mussels, Steamed, with Fennel and Tomato

Noodle(s)

Asian, with Shrimp and Edamame

Chinese, –Vegetable Bowl

Pork and Egg Lo Mein

Salad, Cold Asian, with Pork

Spicy Turkey Lettuce Cups

Oatmeal-Flax Chocolate Chip Cookies

Olive(s)

and Artichokes, Striped Bass with

Chicken Veracruz

and Oranges, Bulgur Salad with

Salsa, Lamb Steak with

-Tomato Salad, Warm, Salmon with

Orange(s)

and Olives, Bulgur Salad with

–Warm Beet Salad

Parsnip and Carrot Fries

Pasta

See also Couscous; Noodle(s)

Broken Lasagna with Zucchini and Tomatoes

Cauliflower, Sicilian

Chicken and Egg Soup with Pastina

Chicken with Arugula Pesto

Chickpea Chicken-Noodle Soup

Gnocchi with Squash and Kale

Italian Wedding Soup

Low-Cal Fettuccine Alfredo

Penne with Butternut Squash

Penne with Turkey Ragù

Ravioli and Vegetable Soup

Rigatoni with Spicy Shrimp

Spaghetti with Tuna Marinara Sauce

Three-Cheese Macaroni

Peaches and Cream, Hot

Pea(s)

Steamed Fish with Ginger

Sweet and Sour Pork Stir-Fry

Tofu-Vegetable Stir-Fry

Peppers

Broccoli with Walnut Romesco Sauce

Chicken Veracruz

Lamb Steak with Olive Salsa

Polenta with Fontina and Eggs

Popcorn

Pork

See also Ham

Chops, Apple, with Garlic Potatoes

Chops, Cajun, with Kale and Beans

Cold Asian Noodle Salad with

and Egg Lo Mein

Italian Wedding Soup

Roasted, with Cajun Slaw

Roasted, with Lentils and Squash

Spaghetti Squash and Meatballs

Steaks with Zucchini Couscous

Stir-Fry, Sweet and Sour

Tangy Meatloaf Burgers

Tenderloin with Red Cabbage Slaw

and Wild Rice Salad

Potato(es)

See also Sweet Potato(es)

Baked Fish and Chips

Baked, Super-Stuffed

Garlic, Apple Pork Chops with

-Leek Soup with Bacon

Niçoise Salad

Roast, Spanish Chicken with

Salad, Garden, with Yogurt Dressing

Scalloped, Low-Fat

Sweet-and-Spicy Mini Meatloaves

Pudding

Quiche, Crustless Spinach

Quinoa

and Bean Pilaf

-Tomato Salad

Raisins and Walnuts, Roasted Carrots with

Raspberry

Corn Muffins

-Tofu Strudel, Sweet

Rice

Cajun, Barbecue Tofu with

and Lentils, Middle Eastern

Shrimp and Broccolini Stir-Fry

Tilapia Masala with

Tofu-Vegetable Stir-Fry

Turkey and Green Bean Stir-Fry

Wild, and Pork Salad

Salads

Bulgur, with Oranges and Olives

Chicken, with Gazpacho Dressing

Cold Asian Noodle, with Pork

Grilled Chicken Satay

Ham and Black-Eyed Pea

Potato, Garden, with Yogurt Dressing

Quinoa-Tomato

Steak, with Roasted Celery

Warm Beet–Orange

Watercress, Tropical

Salmon

Lemon, with Lima Beans

Soy-Glazed, with Avocado Salad

with Warm Tomato-Olive Salad

Salsa

Sardine Salad Sandwiches

Scallops with Brown Butter and Cabbage

Shellfish

See also Shrimp

Low-Fat Clam Chowder

Scallops with Brown Butter and Cabbage

Steamed Mussels with Fennel and Tomato

Shrimp

and Broccolini Stir-Fry

and Edamame, Asian Noodles with

and Kale Pitas

Lemon-Garlic, and Grits

Spicy, Rigatoni with

Tacos with Mango Slaw

Smoothies

Snacks

ants on a log

applesauce

Broiled Apples with Jam

crostini

kid-friendly, on a stick

Sorbet, Mango, with Coconut Sauce

Spinach

Italian Wedding Soup

Quiche, Crustless

Quinoa and Bean Pilaf

Squash

See also Zucchini

Acorn, Chips

Butternut, Penne with

and Kale, Gnocchi with

and Lentils, Roasted Pork with

Spaghetti, and Meatballs

Spaghetti Squash, Tostadas

Strawberry(ies)

Striped Bass

with Artichokes and Olives

Foil-Packet Fish with Corn Relish

Steamed Fish with Ginger

Strudel, Sweet Tofu-Raspberry

Sweet Potato(es)

Fries, Chicken Dogs with

–Lentil Soup, Slow-Cooker

Sirloin with Teriyaki Broth

Tacos

Shrimp, with Mango Slaw

Tofu

Tilapia

Masala with Rice

Mexican Stew with

Tofu

Barbecue, with Cajun Rice

Chinese Noodle–Vegetable Bowl

and Eggplant Curry

-Potato Scramble

-Raspberry Strudel, Sweet

Tacos

-Vegetable Stir-Fry

Tomato(es)

Chicken Salad with Gazpacho Dressing

Chicken with Cacciatore Sauce

Chips

and Fennel, Steamed Mussels with

-Olive Salad, Warm, Salmon with

Penne with Turkey Ragù

-Quinoa Salad

Ratatouille Soup

Salsa

Spaghetti Squash and Meatballs

Spaghetti with Tuna Marinara Sauce

and Zucchini, Broken Lasagna with

Tortillas

Shrimp Tacos with Mango Slaw

Spaghetti Squash Tostadas

Spicy Chicken Enchiladas

Tofu-Potato Scramble

Tofu Tacos

Tostadas, Spaghetti Squash

Trout, Cornmeal-Crusted

Tuna

Marinara Sauce, Spaghetti with

Niçoise Salad

Turkey

-Avocado Sandwiches

Cutlets with Plum Salad

and Green Bean Stir-Fry

Lettuce Cups, Spicy

Meatball Stew, Spanish

Ragù, Penne with

Sweet-and-Spicy Mini Meatloaves

Tangy Meatloaf Burgers

Vegetable(s)

See also specific vegetables

Gumbo

veggie chips

Veggie Burger Pockets

Walnut(s)

and Raisins, Roasted Carrots with

Romesco Sauce, Broccoli with

Watercress Salad, Tropical

Zucchini

Chips

Couscous, Pork Steaks with

Ratatouille Soup

and Tomatoes, Broken Lasagna with

Index