Everyday Food: Light: The Quickest and Easiest Recipes, All Under 500 Calories

Now is the time to savor the warmth of slow-cooked meats, richly flavored stews, and oven-roasted vegetables. In fact, roasting may just become your go-to technique, rewarding you with tender meats and vegetables with sweet, caramelized edges—and minimal added fat. Autumn squashes, broccoli, brussels sprouts, and root vegetables such as sweet potatoes and carrots all take well to roasting, as do chicken, pork, and even fish (for a one-dish meal, roast meat and vegetables in the same pan).

For a comforting, no-fuss dinner, try a simmering pot of soup, including a brothy one with turkey meatballs or a velvety vegetable purée. Apples and pears are easily incorporated into sweet, homespun—yet surprisingly lean—desserts.

CHICKEN, MUSHROOM, AND CABBAGE SALAD

FLAVOR BOOSTER Boiling the dressing—made with soy sauce, lemon juice, and toasted sesame oil—gives it depth and balance. Because the chicken and vegetables are all either shredded or thinly sliced, they mingle with the cooled dressing and readily soak up its flavors.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 40 MINUTES

1 boneless, skinless chicken breast (6 to 8 ounces)

Coarse salt

3 tablespoons soy sauce

2 tablespoons fresh lemon juice

2 tablespoons vegetable oil, such as safflower

1½ teaspoons sugar

½ teaspoon toasted sesame oil

½ pound white or cremini mushrooms, trimmed and thinly sliced

½ head napa cabbage (about 1 pound), cored and shredded

6 radishes, trimmed and thinly sliced

1 carrot, shaved into ribbons with a vegetable peeler

1 celery stalk, thinly sliced

¼ cup fresh mint leaves

1 scallion, trimmed and sliced into thin strips, for serving

1 Place chicken in a medium saucepan and cover with water. Bring to a boil, season with salt, and reduce to a bare simmer. Cover and cook 5 minutes. Remove pan from heat and let chicken stand, covered, until cooked through, 12 to 14 minutes more. Remove chicken from liquid. When cool enough to handle, shred into bite-size pieces.

2 In a small saucepan, combine soy sauce, lemon juice, vegetable oil, sugar, and sesame oil. Bring to a boil, then let cool to room temperature.

3 Transfer soy mixture to a medium bowl and stir in mushrooms. Let stand, stirring occasionally, until mushrooms soften, 3 to 5 minutes. Add chicken, cabbage, radishes, carrot, celery, and mint; toss to combine. Top salad with scallion and serve immediately.

per serving: 267 calories; 10.8 g fat (1.7 g saturated fat); 30.3 g protein; 10.9 g carbohydrates; 2.5 g fiber

SALAD WITH PANCETTA CRISPS, ROASTED BRUSSELS SPROUTS, AND PEAR

GOOD TO KNOW For a more satisfying meal, try incorporating just a small amount of a flavorful high-fat ingredient such as bacon or nuts into the low-calorie mix. Here pancetta is crisped in the oven for hands-off, splatter-free cooking, a method that works well for bacon, too.

SERVES 4 PREP TIME: 15 MINUTES TOTAL TIME: 45 MINUTES

½ pound brussels sprouts, trimmed and quartered lengthwise

¼ cup olive oil

Coarse salt and ground pepper

3 ounces thinly sliced pancetta

¼ cup white-wine vinegar

1 head Boston lettuce (about 1 pound), torn into bite-size pieces

1 firm, ripe red Bartlett pear, halved, cored, and thinly sliced

2 ounces ricotta salata cheese, thinly sliced

1 Preheat oven to 425°F, with racks in upper and lower thirds. On a rimmed baking sheet, toss brussels sprouts with 2 tablespoons oil; season with salt and pepper. Bake on upper rack until tender, 18 to 20 minutes, tossing once. On another rimmed baking sheet, arrange pancetta in a single layer. Bake on lower rack until golden brown, 10 to 12 minutes. Transfer to a paper-towel-lined plate to drain.

2 In a large bowl, whisk together vinegar and remaining 2 tablespoons oil; season with salt and pepper. Add lettuce, pear, and brussels sprouts; toss to combine. Divide among four plates and top with ricotta salata and pancetta. Serve immediately.

per serving: 301 calories; 23 g fat (6.2 g saturated fat); 11.5 g protein; 15 g carbohydrates; 4.5 g fiber

Think of pancetta as the more aromatic, Italian version of bacon. But unlike bacon, pancetta is usually rolled instead of flat, and crusted with spices like fennel seed and black pepper instead of being smoked. Thinly sliced pancetta turns crisp when baked or sautéed. It can also be chopped to give flavor to sauces and stews. Pancetta is available at many supermarkets, either at the deli counter or in packaged slices in the refrigerator case. Refrigerate, wrapped in plastic, up to 1 week, or freeze up to 2 months.

BROWN-RICE SALAD WITH SPINACH AND TOMATOES

SMART SUBSTITUTION Unlike white rice, brown rice retains the nutritious bran and germ covering the grain; it has three times the amount of fiber and a host of essential nutrients. Adding brown rice and other whole grains to salads makes them more filling without significantly increasing fat and calories.

SERVES 4 PREP TIME: 10 MINUTES TOTAL TIME: 1 HOUR

1½ cups water

¾ cup brown rice

Coarse salt and ground pepper

2 tablespoons olive oil

2 teaspoons red-wine vinegar

2 tablespoons chopped fresh dill

1 garlic clove, minced

¼ teaspoon sugar

1 medium cucumber, peeled, halved lengthwise, seeded, and sliced crosswise ¼-inch thick

2 cups baby spinach

1 pint cherry tomatoes, halved

1 Bring the water to a boil in a medium saucepan. Stir in brown rice and 1 teaspoon coarse salt. Cover and simmer over low heat until rice is tender and has absorbed all liquid, about 40 minutes. Remove from heat; let stand 10 minutes, then fluff with a fork.

2 In a large bowl, whisk together oil, vinegar, dill, garlic, and sugar. Season generously with salt and pepper. Add rice, cucumber, spinach, and tomatoes, and toss to combine. Serve immediately.

per serving: 203 calories; 8.1 g fat (1.2 g saturated fat); 4 g protein; 29.9 g carbohydrates; 3.6 g fiber

Look for brown rice in packages or in the bulk section of the supermarket, alongside white rice. It is more perishable than white rice but will keep for up to 6 months if stored in an airtight container. For longer storage, freeze in a resealable plastic bag for up to 1 year.

CELERY AND APPLE SALAD WITH PECANS

SMART SUBSTITUTION This lighter interpretation of a traditional Waldorf salad replaces the sweet mayonnaise dressing with one made from reduced-fat sour cream, white-wine vinegar, and just a hint of sugar.

SERVES 4 PREP TIME: 15 MINUTES TOTAL TIME: 15 MINUTES

¼ cup pecans

2 tablespoons reduced-fat sour cream

1 to 2 tablespoons white-wine vinegar

1 teaspoon sugar

1 pound celery (8 to 10 large stalks), peeled if desired, thinly sliced on the diagonal (about 5 cups)

1 apple, halved, cored, thinly sliced, then slices halved crosswise

Coarse salt and ground pepper

1 Preheat oven to 350°F. Spread pecans on a rimmed baking sheet; bake until lightly browned, tossing halfway through, 5 to 7 minutes. Transfer to a plate to cool.

2 In a medium bowl, whisk together sour cream, vinegar to taste, and sugar until smooth. Add celery and apple; season with salt and pepper. Toss gently to combine. Crumble toasted pecans on top, and serve immediately.

per serving: 98 calories; 6 g fat; 1.8 g protein; 11 g carbohydrates; 3.2 g fiber

QUICKEST MUSHROOM-BARLEY SOUP

FLAVOR BOOSTERS When reducing the amount of fat added to a quick-cooking dish, a few last-minute additions—such as the fresh lemon juice and parsley in this soup—can have a big impact on the overall taste. A topping of shaved Parmesan also improves the end result.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 30 MINUTES

1 tablespoon olive oil

1¼ pounds white mushrooms, trimmed and sliced

1 medium red onion, finely chopped

2 garlic cloves, minced

½ teaspoon dried thyme

Coarse salt and ground pepper

4½ cups low-sodium store-bought chicken or vegetable broth

2 cups water

1 cup quick-cooking barley

¼ cup fresh flat-leaf parsley leaves, finely chopped

1 tablespoon fresh lemon juice

1 ounce Parmesan cheese, shaved with a vegetable peeler, for garnish

1 In a large saucepan, heat oil over medium-high. Add mushrooms, onion, garlic, and thyme; season with salt and pepper. Cook, stirring occasionally, until vegetables have softened, 6 to 8 minutes.

2 Add broth and the water to pan; bring to a boil over high heat. Reduce to a simmer; add barley and cook until tender, about 10 minutes. Remove soup from heat; stir in parsley and lemon juice. Serve immediately, garnished with Parmesan.

per serving: 310 calories; 6.8 g fat (2.4 g saturated fat); 15.1 g protein; 48.7 g carbohydrates; 8.6 g fiber

Pearl barley and quick-cooking barley absorb water faster than regular hulled barley because their bran layers have been removed. The quick-cooking variety, however, has also been presteamed and takes only 10 minutes to cook—more than twice as fast as pearl barley.

ONION SOUP WITH CHEESE TOASTS

WHY IT’S LIGHT French onion soup is usually capped with a molten crown of cheese, but each cup of this trimmer version is topped with a piece of cheese toast instead—a cup of cheese is enough for all eight servings. Well-caramelized onions are the true key to this soup’s appeal; be sure to cook them until they turn a deep golden brown.

SERVES 8 PREP TIME: 1 HOUR TOTAL TIME: 1 HOUR 20 MINUTES

2 tablespoons unsalted butter

2 tablespoons olive oil

4 pounds onions (about 8 medium), halved and thinly sliced

4 garlic cloves, thinly sliced

Coarse salt and ground pepper

½ cup port or Marsala wine

2 cans (14.5 ounces each) low-sodium beef broth

2 cans (14.5 ounces each) low-sodium chicken broth

2 cups water, plus more if needed

Cheese Toasts (recipe follows)

1 In a 5-quart Dutch oven or other heavy pot, heat butter and oil over medium. Add onions and garlic; season with salt and pepper. Cover and cook, stirring occasionally, until onions have softened, 12 to 15 minutes.

2 Uncover and continue to cook, stirring occasionally, until onions are dark golden brown, 25 to 30 minutes more. (If bottom of pot gets too dry, add about ¼ cup water and scrape up browned bits with a wooden spoon.)

3 Add port and cook until syrupy, 2 to 3 minutes. Stir in both broths and 2 cups water, season with salt and pepper, and bring to a simmer. Cook 20 minutes. To serve, divide among eight bowls and top each with a cheese toast.

per serving: 261 calories; 11.6 g fat (5.2 g saturated fat); 10.9 g protein; 26.1 g carbohydrates; 3.7 g fiber

CHEESE TOASTS

8 slices (½-inch-thick) baguette

1 cup coarsely grated Gruyère cheese (4 ounces)

Heat broiler, with rack 4 inches from heat. Place baguette slices on a baking sheet. Divide cheese evenly among the slices, and broil until cheese is golden, 2 to 4 minutes. MAKES 8

Let soup cool completely, then pour into airtight containers, leaving 1 inch of space at top. Freeze up to 3 months. Thaw in microwave or overnight in refrigerator and reheat over low.

CHICKEN POSOLE

GOOD TO KNOW Hominy, dried corn kernels from which the hull and germ have been removed, adds heft to all kinds of soups and stews, including this dish of Mexico and the American Southwest. Look for canned hominy at Latin food markets or many supermarkets.

SERVES 8 PREP TIME: 20 MINUTES TOTAL TIME: 1 HOUR 50 MINUTES

1 whole roaster chicken breast (about 3 pounds)

2 tablespoons olive oil

Coarse salt and ground pepper

2 medium onions, finely chopped

8 garlic cloves, minced

⅓ cup tomato paste

3 tablespoons chili powder

1 teaspoon dried oregano

4 cups water

4 cans (14.5 ounces each) low-sodium chicken broth

4 cans (15 ounces each) white hominy, rinsed and drained

Assorted toppings, such as diced avocado, thinly sliced radishes, and crumbled tortilla chips (optional)

1 Preheat oven to 400°F. Place chicken in a small roasting pan or a large cast-iron skillet. Rub with 1 tablespoon oil and season with salt and pepper. Roast chicken until skin is browned, juices run clear, and an instant-read thermometer inserted in thickest part (avoiding bone) registers 165°F, 50 to 60 minutes. Transfer chicken to a platter. When cool enough to handle, remove skin and shred meat into bite-sized pieces. Discard skin and bones. You should have about 6¾ cups chicken (reserve the rest for another use).

2 Heat remaining 1 tablespoon oil in a 5-quart saucepan over medium heat. Add onions; cook until translucent, 3 to 5 minutes. Add garlic, tomato paste, chili powder, and oregano; cook, stirring constantly, until evenly distributed.

3 Add the water, broth, and hominy. Bring to a boil; reduce heat to a simmer, and cook until fragrant, about 30 minutes.

4 Stir in chicken; season with salt and pepper. Cook until heated through. To serve, divide among eight bowls and serve with toppings, as desired.

per serving (without toppings): 339 calories; 7.4 g fat (2 g saturated fat); 40.9 g protein; 24.9 g carbohydrates; 5 g fiber

Let posole cool completely, then pour into airtight containers, leaving 1 inch of space at top. Freeze up to 3 months. Thaw overnight in refrigerator, and reheat over low (do not microwave, the hominy may burst).

BUTTERNUT BISQUE

SMART SUBSTITUTION Half-and-half and chicken broth replace the standard heavy cream, lowering the calorie count of this vegetable bisque without diminishing its appeal. For a different flavor, use ground nutmeg or cloves in place of cinnamon, or add a little chili powder for a Southwestern version.

SERVES 12 PREP TIME: 15 MINUTES TOTAL TIME: 45 MINUTES

3 tablespoons unsalted butter

1 medium onion, chopped

2 garlic cloves, sliced

½ teaspoon dried thyme

¼ teaspoon ground cinnamon

⅛ to ¼ teaspoon cayenne pepper, plus more for garnish (optional)

Coarse salt

1 large butternut squash (about 4 pounds), peeled, seeded, and cut into 1-inch cubes

1 can (14.5 ounces) low-sodium chicken broth

1 cup half-and-half

3 cups water

1 tablespoon fresh lemon juice

¾ cup sour cream, for serving

1 In a large saucepan, heat butter over medium. Add onion, garlic, thyme, cinnamon, and cayenne to taste. Season with salt, and cook, stirring occasionally, until onion is softened, 5 to 7 minutes.

2 Add squash, broth, half-and-half, and the water. Bring to a boil; reduce to a simmer, and cook until squash is tender, about 20 minutes.

3 Working in batches, purée in a blender until smooth (do not fill jar more than halfway each time). Stir in lemon juice; season with salt. To serve, divide bisque among bowls and top each with 1 tablespoon sour cream; garnish with additional cayenne, if desired.

per serving: 117 calories; 5.4 g fat (3.3 g saturated fat); 2.6 g protein; 17.1 g carbohydrates; 2.8 g fiber

Let soup cool completely, then pour into airtight containers, leaving 1 inch of space at top. Freeze up to 3 months. Thaw in microwave or overnight in refrigerator. Heat with a bit of water, stirring occasionally. Add sour cream just before serving.

SEAFOOD STEW

WHY IT’S LIGHT A brothy base, lean, mild white fish, and only one tablespoon olive oil keep this dish healthier than heavier seafood stews and chowders. Drizzle just a little extra olive oil over each serving to make the most of the oil’s fruity flavor.

SERVES 4 PREP TIME: 25 MINUTES TOTAL TIME: 25 MINUTES

1 tablespoon olive oil, plus more for serving (optional)

1 garlic clove, finely chopped

1 fennel bulb, trimmed, halved, and thinly sliced, fronds reserved for garnish

1 large tomato, cut into large dice

Coarse salt and ground pepper

4 cups low-sodium store-bought chicken broth

12 ounces skinless striped bass or red snapper fillets, cut into 1-inch pieces

½ pound medium shrimp, peeled and deveined

½ pound sea scallops, large muscle removed

1 In a medium Dutch oven or other heavy pot, combine oil and garlic; cook over medium-high heat, stirring, until garlic is fragrant, about 1 minute. Add fennel and cook, stirring frequently, until slightly softened, about 3 minutes. Add tomato, season with salt and pepper, and cook, stirring frequently, until tomato begins to break down, about 3 minutes.

2 Stir in broth and bring stew to a gentle boil, then reduce to a simmer. Gently fold in seafood. Return to a bare simmer and cook until seafood is opaque throughout, about 3 minutes. To serve, divide stew among bowls and drizzle each with additional oil; garnish with fennel fronds.

per serving: 272 calories; 7.6 g fat (1.5 g saturated fat); 40.4 g protein; 9.7 g carbohydrates; 2.3 g fiber

VEGETARIAN CHILI

WHY IT’S LIGHT Naturally lean beans and extra vegetables make this a smarter choice than meat-heavy chili. For a creamy garnish, try a dollop of plain low-fat Greek yogurt rather than sour cream.

SERVES 6 PREP TIME: 15 MINUTES TOTAL TIME: 35 MINUTES

2 tablespoons extra-virgin olive oil

1 medium yellow onion, cut into ½-inch dice

4 garlic cloves, coarsely chopped

1½ teaspoons ground cumin

1 teaspoon chipotle chile powder

Coarse salt and ground pepper

1 medium zucchini, cut into ½-inch dice

¾ cup (6 ounces) tomato paste

1 can (15.5 ounces) black beans, rinsed and drained

1 can (15.5 ounces) pinto beans, rinsed and drained

2 cans (14.5 ounces each) diced tomatoes in juice

1 can (4.5 ounces) chopped green chiles

2 cups water

1 In a large Dutch oven or other heavy pot, heat oil over medium-high. Add onion and garlic; cook, stirring frequently, until onion is translucent and garlic is soft, about 4 minutes. Add cumin and chile powder, season with salt and pepper; cook, stirring, until spices are fragrant, 1 minute. Add zucchini and tomato paste; cook, stirring frequently, until tomato paste is darkened, about 3 minutes.

2 Stir in both beans, the diced tomatoes (with their juice), and green chiles. Add the water and bring mixture to a boil. Reduce to a simmer and cook until zucchini is tender and liquid reduces slightly, about 20 minutes. Season with salt and pepper and serve immediately.

per serving: 232 calories; 6.1 g fat (1 g saturated fat); 10.3 g protein; 35 g carbohydrates; 9.1 g fiber

BROCCOLI RABE AND WHITE-BEAN SOUP

FLAVOR BOOSTER The first step in this recipe is about building flavors, so don’t try to rush it. Similarly, don’t skimp on the handful of chopped parsley added at the end—more than just a garnish, the herb helps brighten and define the other ingredients.

SERVES 6 PREP TIME: 30 MINUTES TOTAL TIME: 50 MINUTES

2 tablespoons olive oil

2 medium onions, finely chopped

4 garlic cloves, minced

Coarse salt and ground pepper

8 ounces cremini mushrooms, trimmed and thinly sliced

1 bunch broccoli rabe (about 1 pound), trimmed and coarsely chopped

2 cans (14.5 ounces each) low-sodium chicken or vegetable broth

2 cups water

2 cans (15.5 ounces each) cannellini beans, rinsed and drained

¼ cup chopped fresh flat-leaf parsley

1 In a large Dutch oven or other heavy pot, heat oil over medium. Add onions and garlic; season with salt and pepper. Cook, stirring frequently, until onions have softened, 8 to 10 minutes. Add mushrooms; cook, stirring occasionally, until mushrooms begin to release their liquid, 2 to 4 minutes. Add broccoli rabe; cook, stirring, until wilted, 2 to 3 minutes.

2 Add broth and the water; season with salt and pepper. Bring to a boil, then reduce heat to medium-low. Cook, stirring occasionally, until broccoli rabe is tender, 10 to 15 minutes. Add beans and parsley; simmer until warmed through, about 5 minutes. Serve immediately.

per serving: 140 calories; 5.1 g fat (1 g saturated fat); 8.1 g protein; 14.5 g carbohydrates; 4.3 g fiber

SPINACH FRITTATA WITH GREEN SALAD

WHY IT’S LIGHT The whole eggs in these individual frittatas are supplemented with egg whites for fewer calories and less cholesterol. They still taste rich, though, thanks to a small amount of nutty Gruyère cheese. Customize the recipe by adding fresh herbs, chopped cooked vegetables, or even a bit of cubed ham to the egg mixture before baking.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 35 MINUTES

4 large eggs plus 8 large egg whites

½ cup grated Gruyère cheese

3 tablespoons milk

Coarse salt and ground pepper

1 tablespoon plus 1 teaspoon olive oil

2 small shallots, minced

5 ounces baby spinach (about 6 cups)

Nonstick cooking spray

8 ounces mesclun (about 8 cups)

1 teaspoon sherry vinegar

1 Place four 8-ounce baking dishes on a rimmed baking sheet and transfer to oven; preheat oven to 450°F. While oven is heating, in a large bowl, whisk together whole eggs and egg whites, ¼ cup cheese, the milk, 1 teaspoon salt, and ¼ teaspoon pepper.

2 In a large skillet, heat 1 teaspoon oil over medium. Add shallots and cook, stirring occasionally, until softened, 2 to 3 minutes. Add spinach; cook, tossing, until wilted, 3 to 5 minutes. Season with salt and pepper, and stir spinach mixture into egg mixture.

3 Remove baking sheet from oven and coat each dish with cooking spray. Immediately pour egg mixture into dishes, dividing evenly, and top each with 1 tablespoon cheese. Bake until frittatas are puffed up and golden brown, about 15 minutes.

4 Toss mesclun with vinegar and remaining tablespoon oil; season with salt and pepper. Serve frittatas on plates, with salad alongside.

per serving: 226 calories; 12.4 g fat (3.7 g saturated fat); 18.3 g protein; 12.1 g carbohydrates; 4.1 g fiber

EGGS WITH MUSHROOMS AND SPINACH

GOOD TO KNOW Cooking in parchment packets is a low-fat, no-mess technique for preparing eggs. Here, mushrooms and spinach—and a mere drizzle of olive oil—are baked along with the eggs for a delicious meal any time of day.

SERVES 4 PREP TIME: 15 MINUTES TOTAL TIME: 20 MINUTES

1 tablespoon plus 1 teaspoon olive oil, plus more for brushing

1 package (10 ounces) frozen chopped spinach, thawed and squeezed of excess liquid

8 ounces cremini mushrooms, trimmed and coarsely chopped

8 large eggs

Coarse salt and ground pepper

1 Preheat oven to 400°F, with racks in upper and lower thirds. Cut four 24-inch-long pieces of parchment; fold each piece in half, then cut into a half-heart shape. Unfold and place two pieces on each of two rimmed baking sheets.

2 Brush half of each parchment heart with oil. Place spinach and mushrooms on oiled halves of parchment. Crack 2 eggs over each and drizzle each with 1 teaspoon oil. Season with salt and pepper. Fold each packet into a “classic” shape.

3 Bake until packets are fully puffed (egg whites will be set), rotating sheets from top to bottom and front to back halfway through, 6 to 9 minutes. Serve immediately.

per serving: 222 calories; 15.2 g fat (3.8 g saturated fat); 16.8 g protein; 6.1 g carbohydrates; 2.5 g fiber

This recipe works best with white parchment; the brown type absorbs more heat, leading to overcooked eggs.

LIGHTER EGGPLANT PARMESAN

WHY IT’S LIGHT This Italian restaurant standby turns virtuous with baked (instead of fried) eggplant and a healthier béchamel made from skim milk, which is then combined with some marinara sauce. Using less cheese also helps; here, the two cheeses are sprinkled only on top, rather than in each layer.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 45 MINUTES

1 large Italian eggplant (2 pounds), sliced ½ inch thick crosswise

1 tablespoon olive oil

Coarse salt and ground pepper

1 cup skim milk

3 tablespoons all-purpose flour

2 garlic cloves, minced

1 cup homemade or store-bought marinara sauce

½ cup grated part-skim mozzarella cheese

⅓ cup grated Parmesan cheese

1 Preheat oven to 450°F, with racks in upper and lower thirds. Arrange eggplant in a single layer on two rimmed baking sheets. Brush eggplant on both sides with oil, and season with salt and pepper. Bake until golden brown and very tender, 20 to 25 minutes, turning slices and rotating sheets from top to bottom and front to back half-way through.

2 Meanwhile, in a medium saucepan, whisk together ¼ cup milk, the flour, and garlic. Gradually whisk in remaining ¾ cup milk and ½ cup marinara sauce. Bring to a boil; reduce to a simmer, and cook until sauce has thickened, 2 to 3 minutes.

3 Spread ¼ cup marinara sauce in the bottom of a shallow 2-quart baking dish. Alternate layers of baked eggplant with milk sauce. Dollop with remaining ¼ cup marinara sauce. Top evenly with mozzarella and Parmesan. Bake on upper rack until cheese is browned and sauce is bubbling, 10 to 15 minutes. Serve immediately.

per serving: 229 calories; 9.3 g fat (3.3 g saturated fat); 11.9 g protein; 26.7 g carbohydrates; 8.9 g fiber

WHOLE-WHEAT SPAGHETTI WITH LIGHTER PESTO

WHY IT’S LIGHT With less oil, fewer nuts, and more basil, this better-for-you pesto cuts calories without sacrificing any of the fabulous flavor. Serve the sauce over whole-wheat pasta for more fiber. Extra pesto freezes nicely, so consider doubling the batch.

SERVES 4 PREP TIME: 10 MINUTES TOTAL TIME: 15 MINUTES

Coarse salt and ground pepper

8 ounces whole-wheat spaghetti

Lighter Pesto (recipe follows)

Fresh basil leaves, cut into chiffonade, for garnish (optional)

1 In a large pot of boiling salted water, cook spaghetti until al dente according to package instructions. Reserve ½ cup pasta water; drain pasta and return to pot.

2 Toss pasta with pesto, adding reserved pasta water a little at a time to create a thin sauce that coats spaghetti (you may not need all the water). Season with salt and pepper. Serve immediately, garnished with basil, if desired.

per serving: 351 calories; 16 g fat (2.6 g saturated fat); 11 g protein; 44.9 g carbohydrates; 8.2 g fiber

LIGHTER PESTO

3 cups firmly packed fresh basil leaves (2 ounces)

3 tablespoons walnut pieces

3 tablespoons grated Parmesan cheese

2 garlic cloves (peeled)

1 tablespoon fresh lemon juice

3 tablespoons water

Coarse salt and ground pepper

3 tablespoons extra-virgin olive oil

In a food processor, combine basil, walnuts, Parmesan, garlic, lemon juice, and the water; season with salt and pepper. Purée until a paste forms. With motor running, add oil in a thin stream. Process until very smooth, about 1 minute. Pesto can be refrigerated in an airtight container, with plastic wrap pressed onto the surface to prevent discoloration, up to 3 days. (Or freeze in an airtight container up to 6 months; thaw in the refrigerator.) MAKES ¾ CUP

CUBAN BLACK-BEAN STEW WITH RICE

GOOD TO KNOW Hearty and satisfying, bean soups often simmer for hours; this vegetarian stew tastes as if it did, but uses canned beans and broth as shortcuts. To thicken the soup, mash some of the beans with the back of a spoon during cooking.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 30 MINUTES

1½ cups long-grain white rice

1 tablespoon olive oil

1 medium red onion, finely chopped

1 garlic clove, minced

1 red bell pepper, ribs and seeds removed, finely chopped

2 cans (19 ounces each) black beans, rinsed and drained

1 can (14.5 ounces) low-sodium vegetable broth

1 tablespoon cider vinegar

½ teaspoon dried oregano

Coarse salt and ground pepper

Assorted toppings, such as lime wedges, fresh cilantro leaves, and sliced radishes (optional)

1 Cook rice according to package instructions. Meanwhile, heat oil in a large saucepan over medium. Add onion, garlic, and bell pepper. Cook, stirring occasionally, until onion has softened, 8 to 10 minutes.

2 Add beans, broth, vinegar, and oregano. Cook, mashing some beans against side of pan with the back of a spoon, until slightly thickened, 6 to 8 minutes. Season with salt and pepper. Fluff rice with a fork. Serve beans with rice, and with toppings, as desired.

per serving (without toppings): 439 calories; 5.1 g fat (0.6 g saturated fat); 13.8 g protein; 81.4 g carbohydrates; 10.3 g fiber

BUTTERNUT SQUASH RISOTTO

WHY IT’S LIGHT Risotto’s little secret: It’s usually enriched with ample butter at the end. But one bite of this version, which contains just one tablespoon butter, shows how delectable the dish can be without all the extra fat and calories. And rather than adding the squash at the end of cooking, per the usual method, you cook it along with the rice, so it contributes creaminess and sweetness to the final outcome.

SERVES 4 PREP TIME: 1 HOUR TOTAL TIME: 1 HOUR

2 cans (14.5 ounces each) low-sodium chicken broth

½ cup water

1 tablespoon unsalted butter

1½ pounds butternut squash, seeded and peeled (see below) and cut into ½-inch chunks

Coarse salt and ground pepper

1 cup Arborio rice

½ cup dry white wine

⅓ cup grated Parmesan cheese, plus more for garnish

1 tablespoon chopped fresh sage, plus more for garnish

1 In a medium saucepan, bring broth and the water to a simmer over medium heat; cover pan.

2 Meanwhile, in a medium Dutch oven or heavy pot, melt butter over medium heat. Add squash; season with salt and pepper. Cook, stirring often, until edges soften, 6 to 8 minutes. Add rice and cook, stirring, until translucent around the edges, about 1 minute.

3 Add wine; cook, stirring, until evaporated, about 1 minute. Reduce heat to medium-low. Add ½ cup hot broth mixture. Cook, stirring, until almost all liquid is absorbed. Repeat process, gradually adding broth, until rice is al dente and liquid is creamy (you may not need to use all the broth), about 25 minutes total.

4 Stir in Parmesan and sage, and season with salt. Serve immediately, garnished with additional Parmesan and sage, if desired.

per serving: 381 calories; 5 g fat (3.4 g saturated fat); 11.2 g protein; 66.4 g carbohydrates; 6.8 g fiber

With a sharp chef’s knife, cut off top and bottom of squash. Halve squash crosswise, then lengthwise. Scoop out seeds and fibrous flesh with a spoon and discard. Peel with a vegetable peeler (or sharp knife) and cut as directed in recipe.

STUFFED RED PEPPERS WITH QUINOA AND PROVOLONE

GOOD TO KNOW Quinoa—a nutritional powerhouse that’s also an excellent source of protein—stars in this vegetarian main; chopped walnuts complement quinoa’s nutty taste. Choose short, squat bell peppers that will stand upright easily.

SERVES 4 PREP TIME: 35 MINUTES TOTAL TIME: 1 HOUR 50 MINUTES

4 red bell peppers

1 tablespoon olive oil

1 medium onion, finely chopped

2 garlic cloves, minced

1 teaspoon ground coriander

Coarse salt and ground pepper

1 cup quinoa, rinsed

1 cup water

½ cup fresh flat-leaf parsley leaves, coarsely chopped

⅓ cup walnuts, coarsely chopped

1 cup coarsely grated aged provolone cheese (4 ounces)

1 Preheat oven to 450°F, with rack in upper third. Slice a very thin layer from the base of a bell pepper so it sits upright. Slice off top, just below stem, and remove ribs and seeds from top and bottom parts. Repeat with remaining peppers. Discard stems, chop tops, and reserve bottoms for stuffing.

2 In a medium saucepan, heat oil over medium. Add onion, garlic, coriander, and chopped pepper tops; season with salt and pepper. Cook, stirring occasionally, until onion has softened, about 5 minutes.

3 Add quinoa, and cook, stirring, until fragrant, 1 minute. Add the water and bring to a boil. Reduce to a simmer, cover, and cook until water has been absorbed and quinoa is tender, 11 to 13 minutes. Remove from heat. Stir in parsley, walnuts, and ¾ cup provolone; season with salt and pepper.

4 Divide quinoa mixture evenly among peppers; place in a 2-quart baking dish. Cover with parchment, then foil, and bake until peppers are tender, about 1 hour. Uncover and top evenly with remaining ¼ cup provolone; bake until cheese melts, 10 to 15 minutes more. Serve warm.

per serving: 390 calories; 19.3 g fat (6.2 g saturated fat); 15.8 g protein; 41.8 g carbohydrates; 6.4 g fiber

BROCCOLINI AND FETA GALETTE

SMART SUBSTITUTION This savory pie’s flaky crust is made with olive oil instead of butter, reducing the amount of saturated fat. The galette is easy to assemble and versatile: If you can’t find Broccolini, substitute broccoli florets, or try crumbled goat cheese in place of feta.

SERVES 6 PREP TIME: 10 MINUTES TOTAL TIME: 1 HOUR 15 MINUTES

2 cups all-purpose flour, plus more for dusting

¼ cup olive oil

Coarse salt and ground pepper

⅓ cup cold water

2 bunches Broccolini (1 pound total)

¼ cup grated Parmesan cheese (1 ounce)

⅔ cup crumbled feta cheese (3 ounces)

¼ teaspoon red-pepper flakes

1 large egg, lightly beaten

1 In a medium bowl, combine flour, oil, 1 teaspoon salt, and the water. With a fork, stir to combine. Knead dough 1 minute. Cover with plastic wrap and let rest 30 minutes.

2 Preheat oven to 400°F, with rack in lower third. In a large pot of boiling salted water, cook Broccolini until bright green, about 1 minute. With tongs, transfer to a paper-towel-lined plate.

3 On a lightly floured surface, roll out dough to a 14-inch round; transfer to a parchment-lined baking sheet. Sprinkle dough with Parmesan and top with Broccolini, leaving a 2½-inch border. Top with feta and red-pepper flakes; season with salt and pepper. Fold dough border over filling and brush with beaten egg.

4 Bake until crust is golden brown and topping is heated through, 35 to 40 minutes. Serve warm or at room temperature.

per serving: 305 calories; 13.4 g fat (3.6 g saturated fat); 11.5 g protein; 35.4 g carbohydrates; 1.6 g fiber

ROASTED CHICKEN AND PEARS

WHY IT’S LIGHT Sometimes roast chicken recipes call for softened butter to be spread over—or even under—the skin before putting the bird in the oven. Here, a mixture of parsley and thyme (and not butter) is spread under and on top of the skin of chicken thighs for added flavor, while honey and a small amount of olive oil brushed on top help keep the chicken moist.

SERVES 4 PREP TIME: 25 MINUTES TOTAL TIME: 1 HOUR 25 MINUTES

1 large parsnip (about 8 ounces), peeled, halved lengthwise, and cut into 2-inch lengths

1 large white turnip (about 1 pound), peeled and cut into 1-inch chunks

2 small red onions, cut into 1-inch-wide wedges

2 tablespoons red-wine vinegar

2 tablespoons olive oil

1 teaspoon dried thyme

Coarse salt and ground pepper

2 tablespoons chopped fresh flat-leaf parsley

4 each bone-in, skin-on chicken drumsticks and thighs (about 2 pounds total)

1 tablespoon honey

3 firm, ripe Bosc pears (about 1½ pounds total), halved, cored, and cut into ½-inch-thick wedges

1 Preheat oven to 375°F. On a large rimmed baking sheet (or two small ones), toss parsnip, turnip, and onions with vinegar, 1 tablespoon oil, and ½ teaspoon thyme; season with salt and pepper.

2 In a small bowl, combine parsley and remaining ½ teaspoon thyme; season with salt and pepper. Carefully slide fingers under chicken skin to loosen; spread parsley mixture under and on top of skin. Push vegetables to edges of baking sheet; place chicken pieces in center, and roast 30 minutes.

3 In a small bowl, combine honey and remaining 1 tablespoon oil. Remove baking sheet from oven; add pears and toss with vegetables to combine. Brush top of chicken pieces with honey mixture; roast 30 minutes more, or until thigh juices run clear when meat is pierced. Serve immediately.

per serving: 421 calories; 15.8 g fat (3.3 g saturated fat); 30 g protein; 41.9 g carbohydrates; 8.7 g fiber

SPICY CHICKEN STIR-FRY WITH PEANUTS

WHY IT’S LIGHT Each serving of this stir-fry has only one teaspoon oil and a tablespoon of roasted peanuts. Lime juice and fresh basil added at the end perk up the dish, so it tastes just as good as (or even better than) more traditional versions.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 30 MINUTES

1 tablespoon plus 1 teaspoon peanut oil

3 boneless, skinless chicken breast halves (6 to 8 ounces each), thinly sliced crosswise

4 garlic cloves, thinly sliced

1 serrano or jalapeño chile, thinly sliced crosswise (ribs and seeds removed for less heat, if desired)

8 ounces snow peas (about 4 cups), stem ends trimmed

Coarse salt and ground pepper

¼ cup fresh lime juice

¼ cup chopped roasted peanuts

¾ cup loosely packed fresh basil leaves, torn

1 In a wok or large nonstick skillet, heat oil over high. Add chicken; cook until browned on one side, 2 to 3 minutes.

2 Turn chicken and add garlic, chile, and snow peas. Cook until chicken is cooked through, 2 to 3 minutes more. Season with salt and pepper; stir in lime juice, peanuts, and basil. Serve immediately.

per serving: 369 calories; 12 g fat (2.1 g saturated fat); 51.5 g protein; 13.2 g carbohydrates; 4.1 g fiber

LIGHTER CHICKEN ENCHILADAS

WHY IT’S LIGHT This rendition of a Tex-Mex favorite uses lean chicken breasts, corn tortillas, and just enough Monterey Jack cheese to create a luscious topping. The gentle, moist heat of pan steaming keeps the chicken breasts juicy and tender without any oil.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 45 MINUTES

3 boneless, skinless chicken breast halves (6 to 8 ounces each)

Coarse salt and ground pepper

2 tablespoons vegetable oil, such as safflower

2 garlic cloves, minced

¼ cup all-purpose flour

1 teaspoon ground cumin

1 to 2 tablespoons minced canned chipotles in adobo

1 can (14.5 ounces) low-sodium chicken broth

½ cup water

8 corn tortillas (6-inch), warmed (see note)

½ cup grated Monterey Jack cheese (2 ounces)

1 In a large skillet, bring 1 inch water to a boil. Add chicken, and season with salt; cover, and reduce heat to medium-low. Simmer 5 minutes; remove skillet from heat. Let chicken steam, covered, until cooked through, 12 to 14 minutes. Transfer chicken to a medium bowl; when cool enough to handle, shred with two forks.

2 While chicken is cooking, in a medium saucepan, heat oil over medium. Add garlic; cook, stirring, until fragrant, about 1 minute. Add flour, cumin, and chipotles to taste; cook, whisking, 1 minute. Whisk in broth and the water; bring to a boil. Reduce to a simmer, and cook, whisking occasionally, until sauce has thickened slightly, 5 to 8 minutes; season with salt and pepper. Transfer 1 cup sauce to bowl with chicken; toss to combine.

3 Preheat oven to 400°F. Spread ¼ cup of remaining sauce evenly in an 8-inch square baking dish. Fill each tortilla with chicken mixture, dividing evenly; roll up tightly, and arrange, seam side down, in baking dish. Cover with remaining sauce, and top with cheese. Bake until cheese is melted and sauce is bubbling, 15 to 20 minutes. Let cool 5 minutes before serving.

per serving: 437 calories; 15 g fat (4.4 g saturated fat); 43.6 g protein; 30.8 g carbohydrates; 3.7 g fiber

To warm the corn tortillas, wrap them (stacked) in damp paper towels and microwave 30 to 60 seconds, just until softened. Or you can use tongs to toast them on a gas-stove burner for about 30 seconds per side.

HAM-AND-SAGE-STUFFED CHICKEN WITH BROCCOLI

GOOD TO KNOW One easy way to ensure boneless, skinless chicken breast halves cook up moist and flavorful is to stuff them. Here, a combination of bread, ham, sage, and olive oil does the job in delicious fashion. Sauté broccoli in the same skillet as the chicken for a fast side.

SERVES 4 PREP TIME: 30 MINUTES TOTAL TIME: 30 MINUTES

4 slices white sandwich bread, cut into cubes (about 2½ cups)

2 ounces sliced deli ham, coarsely chopped

½ teaspoon dried sage

¼ cup olive oil

Coarse salt and ground pepper

4 boneless, skinless chicken breast halves (6 to 8 ounces each)

2 packages (10 ounces each) frozen broccoli florets, thawed

2 garlic cloves, minced

1 tablespoon white-wine vinegar

1 In a medium bowl, combine bread, ham, sage, and 2 tablespoons oil; season with salt and pepper.

2 Lay chicken flat on a work surface. Using a paring knife, cut a 2-inch-long slit in the thick side of each breast half. Insert knife and pivot, carefully forming a deep pocket without enlarging opening (or piercing through opposite side). Stuff each pocket with bread mixture, packing tightly; season chicken with salt and pepper.

3 In a large skillet, heat 1 tablespoon oil over medium-high. Add chicken; cook until browned on one side, 6 to 8 minutes. Turn chicken, cover skillet, and reduce heat to medium. Cook until chicken is cooked through, 6 to 8 minutes more. Transfer to a plate; tent with foil to keep warm.

4 In the same skillet, heat remaining tablespoon oil over medium-high; add broccoli and garlic. Cook, tossing, until broccoli is warmed through, 4 to 6 minutes. Remove from heat; stir in vinegar. Serve with broccoli.

per serving: 463 calories; 17.6 g fat (3.2 g saturated fat); 53.5 g protein; 19.2 g carbohydrates; 3.9 g fiber

APPLE-BRAISED TURKEY THIGHS

GOOD TO KNOW Even the dark meat of turkey and chicken, such as thighs and legs, can be part of a low-calorie meal; cooking the meat with skin and bones intact yields great flavor, and the skin can be discarded before serving to reduce fat and calories. Serve with steamed green beans tossed with a little melted butter.

SERVES 4 PREP TIME: 30 MINUTES TOTAL TIME: 2 HOURS 30 MINUTES

1 tablespoon olive oil

2 turkey thighs (about 2 pounds total)

Coarse salt and ground pepper

2 large shallots, thinly sliced

4 Cortland or Granny Smith apples, peeled, quartered, and cored

2 cups unsweetened apple cider

1 can (14.5 ounces) low-sodium chicken broth

2 teaspoons cider vinegar

1 Preheat oven to 350°F. In a medium Dutch oven or other ovenproof heavy pot, heat oil over medium-high. Pat turkey dry with paper towels and season with salt and pepper. Add to pot, skin side down. Cook until skin is golden and crisp, about 8 minutes. Transfer turkey to a plate.

2 Add shallots to pot and cook, stirring occasionally, until softened, about 5 minutes. Add apples and cook until slightly softened, about 5 minutes.

3 Return turkey, skin side up, to pot; add cider and broth. Bring to a boil, cover, then transfer to oven. Cook 1½ hours. Uncover; cook 30 minutes more.

4 Remove pot from oven and transfer turkey to a cutting board. Skim fat from cooking liquid and stir in vinegar. Slice meat off bones (discard bones); remove skin, if desired. Serve turkey with apples and pan sauce.

per serving: 399 calories; 10.6 g fat (2.8 g saturated fat); 37.3 g protein; 38.6 g carbohydrates; 3.5 g fiber

SPICE-RUBBED TURKEY BREAST WITH SWEET POTATOES

FLAVOR BOOSTER A mixture of rosemary, paprika, and lime juice is rubbed over lean turkey before roasting; sweet potatoes cooked alongside soak up the flavorful pan juices, which are also drizzled over each serving. Serve with a side of sautéed leafy greens.

SERVES 4 PREP TIME: 10 MINUTES TOTAL TIME: 1 HOUR 20 MINUTES

1½ teaspoons dried crushed rosemary

1 teaspoon sweet paprika

Coarse salt and ground pepper

2 tablespoons fresh lime juice

2 tablespoons olive oil

1 boneless turkey breast half (about 1 pound), skin removed

2 sweet potatoes (about 1 pound total), halved lengthwise

1 Preheat oven to 400°F. In a small bowl, mix together rosemary, paprika, 1½ teaspoons coarse salt, ½ teaspoon pepper, the lime juice, and 1 tablespoon plus 1 teaspoon oil; rub mixture all over turkey. Place in center of a rimmed baking sheet.

2 Brush cut sides of sweet potatoes with remaining 2 teaspoons oil; arrange, cut side down, on sheet around turkey. Roast until an instant-read thermometer inserted in center of breast registers 160°F, about 50 minutes (sweet potatoes should be tender). Remove from oven, and let stand 10 minutes, tented with foil to keep warm (temperature will rise by 5 degrees).

3 Cut turkey into thick slices. Cut sweet potato halves into wedges. Transfer turkey and sweet potatoes to a serving platter, and drizzle turkey with juices from baking sheet.

per serving (without escarole): 278 calories; 3.2 g fat (0.6 g saturated fat); 37.4 g protein; 23.2 g carbohydrates; 3.5 g fiber

SAUTéED ESCAROLE

2 tablespoons olive oil

3 garlic cloves, smashed and peeled

2 small heads escarole (about 1 pound total), trimmed, leaves torn

Coarse salt

In a large skillet, heat oil over medium. Add garlic and cook until fragrant and light golden, about 3 minutes. Stir in escarole; season with salt. Cook, stirring frequently, until tender, about 10 minutes. SERVES 4

per serving: 82 calories; 7 g fat (1 g saturated fat); 1.6 g protein; 4.5 g carbohydrates; 3.6 g fiber

CHICKEN WITH CORNMEAL DUMPLINGS

SECRET INGREDIENT Beer flavors this robust chicken and vegetable stew. Any light- or medium-colored lager will do, but pilsner—with its pronounced taste of hops—works best.

SERVES 6 PREP TIME: 35 MINUTES TOTAL TIME: 1 HOUR 15 MINUTES

3 tablespoons unsalted butter

1½ pounds boneless, skinless chicken thighs (about 5), cut into 1-inch pieces

Coarse salt and ground pepper

½ bunch scallions, trimmed and cut into ½-inch pieces

1 green bell pepper, ribs and seeds removed, cut into ½-inch dice

2 celery stalks, cut into ½-inch dice

2 medium carrots, cut into ½-inch dice

1 teaspoon dried thyme

¼ cup all-purpose flour

2 bottles (12 ounces each) pilsner or another light- or medium-bodied lager

1 can (28 ounces) whole peeled tomatoes (with their juice)

1 to 2 tablespoons red-wine vinegar

Cornmeal Dumpling Dough (recipe follows)

1 In a large Dutch oven or other heavy pot, melt 1 tablespoon butter over medium-high. Pat dry chicken and season with salt and pepper. Add to pot, and cook, stirring occasionally, until browned on all sides, about 5 minutes. With a slotted spoon, transfer chicken to a medium bowl.

2 Add remaining 2 tablespoons butter, the scallions, bell pepper, celery, and carrots to pot. Cook, stirring occasionally, until scallions and celery are soft, about 4 minutes. Stir in thyme and flour and season with salt and pepper; cook 1 minute. Whisk in beer and return chicken to pot. With your hands, roughly tear tomatoes and add to pot along with their juices. Bring to a rapid simmer and cook, uncovered, 30 minutes. Season to taste with vinegar.

3 Reduce to a medium simmer and drop dough by rounded tablespoonfuls on top of stew. Cover and simmer until dumplings are cooked through, 7 to 10 minutes. Serve immediately.

per serving: 438 calories; 17 g fat (7 g saturated fat); 26 g protein; 35 g carbohydrates; 3 g fiber

CORNMEAL DUMPLING DOUGH

⅔ cup all-purpose flour

⅓ cup fine yellow cornmeal

1½ teaspoons baking powder

1 teaspoon sugar

¼ teaspoon coarse salt

1 tablespoon unsalted butter

½ cup low-fat buttermilk

In a medium bowl, whisk together flour, cornmeal, baking powder, sugar, and salt. Using your fingers, work in butter until small crumbs form. Stir in buttermilk to form a slightly lumpy batter; do not overmix.

CHICKEN CACCIATORE

WHY IT’S LIGHT Rather than cooking this hearty Italian stew on the stove, in the traditional manner, it is prepared in the microwave, using far less oil (because you don’t have to brown the chicken thighs first) and in much less time.

SERVES 4 PREP TIME: 15 MINUTES TOTAL TIME: 30 MINUTES

8 ounces shiitake mushrooms, stems removed, caps cleaned and thinly sliced

5 garlic cloves, thinly sliced

1 tablespoon olive oil

¼ cup water

Coarse salt and ground pepper

1⅓ cups canned crushed tomatoes in juice

3 strips orange zest (each 3 inches long and ½ inch wide)

¼ teaspoon dried rosemary

⅛ teaspoon cayenne

1 pound boneless, skinless chicken thighs, cut into 1-inch pieces

1 In a 2½-quart microwave-safe dish, combine mushrooms, garlic, oil, and the water; season with salt and pepper. Cover and microwave on high, 2 minutes.

2 Stir in tomatoes (with their juice), orange zest, rosemary, cayenne, and chicken until combined. Cover; microwave on high until chicken is just cooked through, 12 to 14 minutes. Remove orange zest, and serve.

per serving: 212 calories; 8.2 g fat (1.7 g saturated fat); 25.3 g protein; 10.1 g carbohydrates; 2.5 g fiber

FLAT IRON STEAK WITH CAULIFLOWER AND ARUGULA

WHY IT’S LIGHT Serving small, lean steaks—only five to six ounces each—along with a lightly dressed salad of cauliflower and arugula keeps this meal low in calories. The only added oil is used in the dressing. The steak is seared in a dry skillet; the cauliflower is browned in the juices left behind.

SERVES 4 PREP TIME: 25 MINUTES TOTAL TIME: 25 MINUTES

4 small flat iron steaks (5 to 6 ounces each)

Coarse salt and ground pepper

1 head cauliflower (about 2½ pounds), cored and cut into small florets

2 garlic cloves, smashed and peeled

½ cup water, plus more if needed

2 tablespoons fresh lemon juice, plus lemon wedges for serving

1 tablespoon olive oil

2 bunches arugula (about 10 ounces total), thick stems removed, washed well and dried

1 ounce Parmesan cheese, shaved with a vegetable peeler

1 Heat a large skillet over medium-high. Pat dry steaks and season with salt and pepper. Cook 5 to 6 minutes per side for medium-rare (reduce heat if browning too quickly). Transfer to a cutting board and tent with foil to keep warm.

2 Add cauliflower, garlic, and the water to skillet; season with salt and pepper. Cook, tossing occasionally, until cauliflower is browned and crisp-tender, 8 to 10 minutes. (If bottom of skillet becomes too dry, add ¼ cup more water.)

3 Meanwhile, in a large bowl, whisk together lemon juice and oil; season with salt and pepper. Add arugula, cauliflower, and Parmesan to dressing in bowl; toss (arugula will wilt). Serve steaks and salad with lemon wedges.

per serving: 329 calories; 18.3 g fat (6.3 g saturated fat); 32.8 g protein; 8.8 g carbohydrates; 3.5 g fiber

SAUSAGES WITH KALE AND WHITE BEANS

GOOD TO KNOW Fiber-rich beans and leafy greens offset the richness of sausages in this Italian-inspired dinner. Broiling makes quick work of cooking the sausages. For an even lighter preparation, substitute chicken or turkey sausages for the pork.

SERVES 4 PREP TIME: 25 MINUTES TOTAL TIME: 25 MINUTES

1½ pounds sweet Italian sausages (about 8 links)

2 tablespoons olive oil

1 large bunch kale (1¼ to 1½ pounds), thick stems removed, leaves coarsely chopped

4 garlic cloves, thinly sliced

½ cup water

Coarse salt and ground pepper

1 can (15.5 ounces) cannellini beans, rinsed and drained

2 tablespoons white-wine vinegar

1 Heat broiler, with rack 4 inches from heat. With a fork, pierce sausages all over; place on a rimmed baking sheet. Broil, turning occasionally, until browned and cooked through, 8 to 10 minutes.

2 Meanwhile, heat oil in a large skillet over medium-high. Add kale, garlic, and the water; season with salt and pepper. Cover and cook, tossing occasionally, until kale is wilted and tender, 10 to 12 minutes. Add beans and vinegar; cook, tossing gently, until beans are heated through, about 2 minutes.

3 Slice sausages and serve over kale and beans.

per serving: 414 calories; 22 g fat (6.6 g saturated fat); 33.1 g protein; 23 g carbohydrates; 4.3 g fiber

ROASTED PORK LOIN

FLAVOR BOOSTER After the pork has been roasted, incorporate the flavorful juices and browned bits left in the pan into a savory gravy for serving alongside. Be sure to allow the pork to rest at least ten minutes before slicing (you can make the gravy during this time), for the juiciest meat.

SERVES 8 PREP TIME: 25 MINUTES TOTAL TIME: 1 HOUR 15 MINUTES

2 teaspoons mustard seeds

2 teaspoons dill seeds

1 teaspoon fennel seeds

1 boneless center-cut pork loin (about 3 pounds), tied at regular intervals

1 teaspoon olive oil

Coarse salt and ground pepper

Balsamic Gravy (recipe follows)

1 Preheat oven to 475°F. Crush the mustard, dill, and fennel seeds with a mortar and pestle, or wrap seeds in a kitchen cloth and press with a heavy pan. Place pork in a 9-by-13-inch roasting pan. Rub pork with oil; evenly coat with crushed seeds. Season with salt and pepper.

2 Roast pork until browned, 25 to 30 minutes. Reduce oven temperature to 350°F; continue to roast (tent with foil if browning too quickly) until an instant-read thermometer inserted into thickest part registers 140°F and pork juices run clear, 10 to 20 minutes.

3 Transfer pork to a cutting board (reserve pan for making the gravy; see below). Tent loosely with foil to keep warm. Let rest 10 to 20 minutes. To serve, cut pork against the grain into ¼ inch slices, and serve with gravy.

per serving: 259 calories; 9.6 g fat (2.2 g saturated fat); 38.8 g protein; 1.8 g carbohydrates; 0.4 g fiber

BALSAMIC GRAVY

Juices and browned bits from roasting pan (above)

1 can (14.5 ounces) low-sodium chicken broth

1 tablespoon all-purpose flour

3 tablespoons water

½ teaspoon balsamic vinegar

1 Pour off excess fat from roasting pan (leaving behind dark liquid and browned bits). Add broth to pan; cook over medium-high heat, scraping up browned bits with a wooden spoon, until liquid is reduced by half, 5 to 7 minutes.

2 In a small bowl, whisk together flour and the water. Reduce heat to medium; whisk flour mixture and vinegar into pan until gravy is completely smooth and has thickened, 1 to 3 minutes. MAKES 1½ CUPS

BROILED PORK TENDERLOIN WITH BLACK-EYED PEA SALAD

GOOD TO KNOW Tenderloin is the leanest and most tender cut of pork. To keep it from drying out, cook it only until its internal temperature reaches 140°F; the meat will continue cooking as it rests.

SERVES 4 PREP TIME: 30 MINUTES TOTAL TIME: 40 MINUTES

2 cans (15.5 ounces each) black-eyed peas, rinsed and drained

1 avocado, halved lengthwise, pitted, peeled, and cut into ½-inch dice

2 scallions, trimmed and thinly sliced

3 tablespoons finely chopped fresh flat-leaf parsley

1 to 2 tablespoons fresh lime juice

Coarse salt and ground pepper

1 pork tenderloin (about 1 pound)

1 teaspoon olive oil

1 Heat broiler, with rack in top position. In a medium bowl, combine black-eyed peas, avocado, scallions, parsley, and lime juice to taste. Season with salt and pepper and mix well.

2 Line a rimmed baking sheet with foil, then parchment. Rub pork with oil and season with salt and pepper. Place on baking sheet and cook 10 to 12 minutes for medium, turning frequently (an instant-read thermometer inserted in center should register 140°F). Remove from oven; tent with foil and let rest 10 minutes.

3 Slice pork about ¼ inch thick against the grain. Serve with the salad, and drizzle any juices from the baking sheet over pork.

per serving: 356 calories; 12 g fat (2.4 g saturated fat); 28.4 g protein; 35.3 g carbohydrates; 10.5 g fiber

BROCCOLI AND PORK STIR-FRY

GOOD TO KNOW A stir-fry is an ideal way to cook vegetables: With just a little oil and a short cooking time, the technique helps ensure that vegetables such as broccoli retain their nutrients. Broccoli stalks are as delicious as the florets—use a vegetable peeler to remove the tough skin.

SERVES 4 PREP TIME: 25 MINUTES TOTAL TIME: 25 MINUTES

1 teaspoon grated orange zest, plus ¼ cup fresh orange juice

¼ cup soy sauce

¼ cup rice vinegar (unseasoned)

1 tablespoon cornstarch

2 teaspoons vegetable oil, such as safflower

1 pork tenderloin (about 1 pound), quartered lengthwise and thinly sliced

2 garlic cloves, minced

3 scallions, trimmed, white and green parts separated and thinly sliced

1 head broccoli (about 1 pound), cut into bite-size florets, stalks peeled and thinly sliced

½ cup water

1 In a medium bowl, combine orange zest and juice, soy sauce, vinegar, and cornstarch. In a large nonstick skillet, heat 1 teaspoon oil over medium. Working in two batches, cook pork until browned on one side, about 2 minutes (pork will cook more in step 3). Transfer to a plate.

2 Add remaining teaspoon oil, the garlic, and scallion whites to skillet. Cook, stirring occasionally, until scallions wilt, about 2 minutes. Add broccoli and the water; cover, and cook until broccoli is crisp-tender and water has evaporated, 2 to 4 minutes.

3 Add pork (with any juices) and reserved sauce to skillet. Cook, stirring, until pork is cooked through and sauce has thickened, about 2 minutes. Top with scallion greens and serve.

per serving: 218 calories; 6.5 g fat (1.6 g saturated fat); 27.6 g protein; 13 g carbohydrates; 2.2 g fiber

LEEK, BACON, AND PEA RISOTTO

GOOD TO KNOW Briefly sautéing the rice before adding the broth gives it a nutty flavor. Near-constant stirring as the rice cooks releases its starches, helping the dish become creamy. Here, just two slices of bacon add ample richness, so no butter or oil is needed.

SERVES 4 PREP TIME: 40 MINUTES TOTAL TIME: 40 MINUTES

1 leek, white and light-green parts only

6 cups low-sodium store-bought chicken broth

2 slices bacon (2 ounces), cut crosswise into strips

1¼ cups Arborio rice

½ cup dry white wine

⅓ cup frozen peas

¼ cup finely grated Parmesan cheese, plus more for serving

Coarse salt and ground pepper

1 to 2 tablespoons fresh lemon juice

1 Halve leeks lengthwise; wash thoroughly. Pat dry and slice thinly. In a medium saucepan, bring broth to a simmer over medium heat; cover pan.

2 Meanwhile, in a medium Dutch oven or other heavy pot, cook bacon over medium heat, stirring, until lightly browned but not crisp, about 5 minutes. Add leek; cook, stirring, until softened, about 2 minutes. Add rice and cook, stirring, until translucent around edges, about 1 minute.

3 Add wine; cook, stirring, until evaporated, about 1 minute. Reduce heat to medium-low. Add 1 cup hot broth. Cook, stirring, until almost all broth is absorbed. Repeat process, gradually adding broth, until rice is al dente and liquid is creamy (you may not need all the broth), about 25 minutes. Stir in peas after the final addition of broth.

4 Remove skillet from heat and stir in Parmesan. Season risotto with salt, pepper, and lemon juice to taste. Serve immediately with additional Parmesan.

per serving: 254 calories; 7.4 g fat (3.3 g saturated fat); 12.2 g protein; 32.7 g carbohydrates; 1.3 g fiber

ROASTED SALMON WITH BRUSSELS SPROUTS

FLAVOR BOOSTER Roasting deepens salmon’s naturally mild flavor. Brussels sprouts also take especially well to roasting, becoming tender, slightly sweet, and undeniably delicious when seasoned with little more than salt and pepper.

SERVES 4 PREP TIME: 10 MINUTES TOTAL TIME: 35 MINUTES

1 pound brussels sprouts, trimmed and halved lengthwise

2 tablespoons olive oil

Coarse salt and ground pepper

4 skinless salmon fillets (6 to 8 ounces each)

1 Preheat oven to 450°F. On a rimmed baking sheet, toss brussels sprouts with oil, and season with salt and pepper. Spread in a single layer. Roast, tossing occasionally, until sprouts are browned, 10 to 15 minutes.

2 Season salmon with salt and pepper. Place in center of baking sheet (push sprouts to sides). Roast until salmon is opaque throughout and sprouts are tender, about 10 minutes. Serve warm.

per serving: 351 calories; 17.9 g fat (2.7 g saturated fat); 37.6 g protein; 10.3 g carbohydrates; 4.4 g fiber

STEAMED FLOUNDER WITH VEGETABLE COUSCOUS

FLAVOR BOOSTER Everyone knows steamed fish is healthy—the trick lies in making it flavorful, too. Here, flounder fillets are spread with Dijon, rolled up, and cooked atop a bed of couscous and vegetables. A drizzle of vinaigrette provides the finishing touch.

SERVES 4 PREP TIME: 15 MINUTES TOTAL TIME: 20 MINUTES

1 cup couscous

1 red bell pepper, ribs and seeds removed, finely diced

1 medium zucchini, finely diced

½ teaspoon dried oregano

3 tablespoons olive oil

½ cup water

Coarse salt and ground pepper

1 tablespoon plus 1 teaspoon Dijon mustard

4 flounder fillets (6 to 8 ounces each)

1 tablespoon white-wine vinegar

1 In a 2-quart shallow microwave-safe dish, combine couscous, bell pepper, zucchini, oregano, 1 tablespoon oil, and the water. Season with salt and pepper. Cover and microwave on high until vegetables are crisp-tender, about 3 minutes. Stir mixture.

2 Dividing evenly, spread 1 tablespoon mustard over one side of fish; season with salt and pepper. Roll up each fillet, and place on top of couscous. Cover and microwave on high until fish is almost opaque throughout, about 4 minutes. Let stand, covered, 5 minutes, to finish cooking.

3 Meanwhile, in a small bowl, whisk remaining 1 teaspoon mustard with the vinegar and remaining 2 tablespoons oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with pepper. Serve immediately.

per serving: 455 calories; 13 g fat (2.1 g saturated fat); 43.8 g protein; 38.3 g carbohydrates; 3.4 g fiber

SEARED FISH WITH ROASTED POTATOES AND TOMATOES

GOOD TO KNOW Prepare flavorful sides to complement simply prepared fish (or other lean proteins) without introducing too many extra calories to the meal. Here, roasted tomatoes, potatoes, and a green herb sauce do the trick. If you prefer, remove the skin from the fillets before serving.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 1 HOUR 45 MINUTES

FOR THE SAUCE

1 bunch fresh mint, leaves chopped

1 bunch fresh flat-leaf parsley, leaves chopped

½ bunch fresh basil, leaves chopped

1 garlic clove, minced

1 tablespoon chopped capers (rinsed and drained)

1 tablespoon fresh lemon juice

2 tablespoons olive oil

Coarse salt and ground pepper

FOR THE VEGETABLES AND FISH

6 plum tomatoes, halved lengthwise

¼ teaspoon sugar

1 pound small red potatoes, scrubbed

Coarse salt and ground pepper

3 tablespoons olive oil, plus more for baking sheet

4 skin-on striped bass or salmon fillets (6 to 8 ounces each)

1 Make the sauce: In a small bowl, combine mint, parsley, basil, garlic, and capers. Stir in lemon juice and oil; season with salt and pepper. (Sauce can be refrigerated up to 1 week in an airtight container.)

2 Make the vegetables: Preheat oven to 350°F. Arrange tomatoes, cut side up, on two large rimmed baking sheets, and sprinkle with sugar. Bake until softened, about 1 hour. Raise oven to 475°F.

3 While tomatoes are roasting, in a large saucepan, cover potatoes with water. Bring to a boil, and season with salt. Reduce to a simmer, and cook just until tender, about 15 minutes. Drain and let cool slightly.

4 Lightly oil a small rimmed baking sheet. Smash each potato with your palm and place on sheet. Drizzle with 2 tablespoons oil; season with salt and pepper. Roast until crisp, about 20 minutes.

5 Meanwhile, prepare the fish: With a paring knife, score fish skin crosswise in a few places and season fillets with salt and pepper. In a large nonstick skillet, heat remaining tablespoon oil over medium-high. Add fish, skin side down, and cook until browned and crisp, 6 to 8 minutes. Reduce heat to medium; flip fish and cook until opaque throughout, 2 to 4 minutes.

6 Serve fish with potatoes, tomatoes, and green sauce.

per serving: 392 calories; 15.1 g fat (2.4 g saturated fat); 35.6 g protein; 26.3 g carbohydrates; 3.9 g fiber

ROASTED SHRIMP WITH SPAGHETTI SQUASH

SMART SUBSTITUTION Spaghetti squash makes a great, gluten-free stand-in for pasta; after roasting the halved squash until tender, scrape the flesh with a fork into long spaghetti-like strands. Roasted shrimp are brightened with the addition of lemon juice and fresh parsley.

SERVES 4 PREP TIME: 10 MINUTES TOTAL TIME: 55 MINUTES

1 medium spaghetti squash (about 3 pounds), halved lengthwise

Coarse salt and ground pepper

¾ cup water

1 pound large shrimp, peeled and deveined

1 tablespoon plus 1 teaspoon olive oil

1 tablespoon fresh lemon juice, plus lemon wedges for serving

2 tablespoons fresh flat-leaf parsley leaves, coarsely chopped

1 Preheat oven to 375°F. Season cut sides of squash with salt and pepper. Place, cut side down, in a 9-by-13-inch baking dish. Add the water and bake until tender when pierced with a sharp paring knife, about 45 minutes. Let cool.

2 Meanwhile, on a rimmed baking sheet, toss shrimp with 1 teaspoon oil; season with salt and pepper. Roast until opaque throughout, 8 to 10 minutes.

3 Scoop out seeds from squash and discard. With a fork, scrape flesh into a large bowl. Add shrimp and any cooking juices, lemon juice, and remaining tablespoon oil; toss to combine. Season with salt and pepper, top with parsley, and serve with lemon wedges.

per serving: 234 calories; 6.7 g fat (1.2 g saturated fat); 25.7 g protein; 19.1 g carbohydrates; 4.1 g fiber

SCALLOPS WITH HAZELNUT BROWNED BUTTER

GOOD TO KNOW Succulent yet lean, scallops can be seared on the stove without adding much—if any—butter or oil. Be sure to heat the skillet until very hot before adding the scallops, and wait until a crust forms before turning them, to prevent tearing. Browned butter (beurre noisette in French) and hazelnuts add richness, without tipping the scales.

SERVES 4 PREP TIME: 25 MINUTES TOTAL TIME: 25 MINUTES

6 tablespoons unsalted butter

¼ cup hazelnuts, toasted to remove skins (see below), coarsely chopped

2 teaspoons white-wine vinegar

Coarse salt and ground pepper

1 pound large sea scallops (about 12), tough muscles removed, halved horizontally

1 to 2 bunches arugula, preferably baby (about ½ pound total), washed well and dried

1 In a large skillet, cook butter over medium heat, stirring frequently, until golden brown and most of the foam has subsided, about 4 minutes. Immediately transfer to a small bowl. Stir in hazelnuts and vinegar; season with salt and pepper. Cover hazelnut butter to keep warm.

2 Wipe skillet with a paper towel. Pat dry scallops and season generously with salt and pepper. Heat skillet over medium-high. In two batches, cook scallops until browned and opaque in center, turning once with a thin metal spatula, about 2 minutes.

3 Divide arugula among plates; top with scallops. Spoon hazelnut butter over scallops and serve immediately.

per serving: 311 calories; 22.6 g fat (11.3 g saturated fat); 21.7 g protein; 6.1 g carbohydrates; 1.6 g fiber

Preheat oven to 275°F. Place raw (shelled) hazelnuts in a single layer on a rimmed baking sheet; bake until skins crack, 25 to 30 minutes. Transfer to a clean kitchen towel and roll up. Let steam 5 minutes. Rub the nuts vigorously in the towel until most skins have come off.

SAUTÉED CAJUN SHRIMP

SAUTéED CAJUN SHRIMP

FLAVOR BOOSTER Cooking rice in chicken broth instead of water makes a richer tasting dish, without adding much to the calorie count. Andouille sausage, a Cajun specialty, has a pronounced smokiness; a little goes a long way.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 30 MINUTES

1 tablespoon olive oil

1 small onion, finely chopped

1 can (14.5 ounces) low-sodium chicken broth

1 cup long-grain white rice

Coarse salt and ground pepper

2 red bell peppers, ribs and seeds removed, sliced lengthwise into thin strips

8 ounces precooked andouille or kielbasa sausage, halved lengthwise and thinly sliced crosswise

1 pound large shrimp, peeled and deveined

1 In a medium saucepan, heat 1½ teaspoons oil over medium. Add onion; cook until softened, stirring occasionally, 3 to 5 minutes. Add broth and bring to a boil. Stir in rice; season with salt and pepper. Cover, reduce heat to low, and simmer until rice is tender, about 20 minutes.

2 Meanwhile, in a large nonstick skillet, heat remaining 1½ teaspoons oil over medium. Add bell peppers and cook until crisp-tender, stirring occasionally, 4 to 6 minutes. Add sausage and shrimp; cook until sausage is heated through and shrimp are opaque throughout, 3 to 5 minutes. Season with salt and pepper.

3 To serve, divide rice among four shallow bowls; top with shrimp mixture, and drizzle with any pan juices.

per serving: 423 calories; 7.6 g fat (1.7 g saturated fat); 35.9 g protein; 49.8 g carbohydrates; 2 g fiber

SALMON WITH ESCAROLE AND LEMON

GOOD TO KNOW The salmon is steamed on a bed of escarole seasoned with onion, garlic, and lemon; lemon slices are also arranged on each fillet. Keep in mind that the escarole—which looks bulky when raw—shrinks substantially when cooked.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 35 MINUTES

2 lemons

1 tablespoon olive oil

1 medium red onion, halved and thinly sliced

2 garlic cloves, thinly sliced

2 heads escarole (2 pounds total), cored, trimmed, and coarsely chopped

½ cup water

4 boneless, skinless salmon fillets (6 to 8 ounces each)

Coarse salt and ground pepper

1 Thinly slice off both ends of one lemon. Cut into 8 thin slices. From remaining lemon, squeeze 1 to 2 tablespoons juice into a bowl.

2 In a 5-quart Dutch oven or other heavy pot, heat oil over medium-high. Cook onion and garlic, stirring occasionally, until golden brown, 6 to 8 minutes.

3 Stir in escarole and the water. Arrange salmon on top; season with salt and pepper. Place two lemon slices on each fillet. Cover and cook over medium-high heat until salmon is opaque throughout, 12 to 14 minutes.

4 Transfer salmon to a plate. Stir lemon juice to taste into escarole mixture. Serve salmon with escarole.

per serving: 323 calories; 14.7 g fat (2.3 g saturated fat); 36.9 g protein; 12.5 g carbohydrates; 7.8 g fiber

OLIVE-OIL MASHED POTATOES

1½ pounds waxy potatoes (about 4 medium), peeled and cut into 1-inch chunks

Coarse salt and ground pepper

2 tablespoons olive oil, plus more for serving (optional)

½ cup skim milk

1 In a large saucepan, cover potatoes with cold water by 2 inches. Bring to a boil; add 1 tablespoon salt. Cook until potatoes are very tender when pierced with a fork, 20 to 25 minutes. Drain; transfer to a large bowl.

2 Using a potato masher or fork, mash potatoes until smooth; add oil and milk, mashing until combined. Season with salt and pepper. Drizzle with more oil before serving, if desired. SERVES 4

per serving: 181 calories; 7 g fat; 3.9 g protein; 25.8 g carbohydrates; 2.6 g fiber

CHILI-ROASTED SWEET POTATO WEDGES

1½ pounds sweet potatoes (2 to 3 medium)

2 tablespoons olive oil

1 tablespoon sugar

1 teaspoon chili powder

Coarse salt and ground pepper

1 Preheat oven to 425°F. Cut each sweet potato lengthwise into 8 wedges; halve long wedges crosswise.

2 On a large parchment-lined rimmed baking sheet, toss sweet potatoes with oil, sugar, chili powder, 1 teaspoon coarse salt, and ¼ teaspoon ground pepper, until coated. Arrange wedges in a single layer, cut sides down.

3 Roast sweet potatoes until browned and tender, 15 to 20 minutes. Season with additional salt, if desired, before serving. SERVES 4

per serving: 191 calories; 3.6 g fat; 2.8 g protein; 37.8 g carbohydrates; 5.4 g fiber

BALSAMIC-BAKED POTATOES

1½ pounds small potatoes, scrubbed and halved or quartered

¾ cup low-sodium store-bought chicken broth

¼ cup balsamic vinegar

8 garlic cloves, smashed and peeled

5 sprigs thyme

Coarse salt and ground pepper

Preheat oven to 425°F. In an 8-inch square baking dish, combine potatoes, broth, vinegar, garlic, and thyme; season with salt and pepper. Bake until potatoes are tender and liquid is reduced to a glaze, about 1¼ hours, tossing twice. SERVES 4

per serving: 155 calories; 0.3 g fat (0.1 g saturated fat); 4.7 g protein; 34.3 g carbohydrates; 3.9 g fiber

ROASTED MUSHROOMS AND POTATOES

10 ounces oyster or cremini mushrooms, trimmed (halved if using cremini)

2 tablespoons extra-virgin olive oil

Coarse salt and ground pepper

1 pound small red potatoes, scrubbed and quartered

¼ cup packed fresh flat-leaf parsley leaves

2 to 3 teaspoons sherry or red-wine vinegar

2 tablespoons capers, rinsed (optional)

1 Preheat oven to 450°F, with racks in upper and lower thirds. On a rimmed baking sheet, toss mushrooms with 1 tablespoon oil; season with salt and pepper. On another rimmed baking sheet, toss potatoes with remaining tablespoon oil; season with salt and pepper.

2 Roast until mushrooms are browned and potatoes are cooked through, about 20 minutes, tossing once and rotating sheets from top to bottom and front to back halfway through. Transfer to a bowl and toss with parsley, vinegar to taste, and capers, if desired. Serve warm. SERVES 4

per serving: 160 calories; 7.4 g fat (1 g saturated fat); 4.9 g protein; 19.1 g carbohydrates; 3.6 g fiber

BAKED POTATOES WITH YOGURT CHEESE

SECRET INGREDIENT Made by draining yogurt to remove excess moisture, yogurt cheese is a tangy, low-fat alternative to sour cream. Once you’ve discovered how easy it is to prepare, you’ll find many ways to use it—on top of baked potatoes, spread on crackers or bread, or served as a dip for chips or blanched vegetables. Try it plain or flavored with the variation that follows.

SERVES 4 PREP TIME: 5 MINUTES TOTAL TIME: 1 HOUR (PLUS DRAINING TIME)

2 cups plain low-fat yogurt

½ teaspoon coarse salt

¼ teaspoon ground pepper

4 medium russet potatoes, scrubbed

1 Line a fine sieve with a coffee filter or paper towel and set over a large glass measuring cup or deep bowl. Fill sieve with yogurt. Cover with plastic wrap, and refrigerate at least 8 hours (or up to 24 hours).

2 Discard liquid that has collected in the measuring cup; transfer yogurt cheese to a bowl. Stir in ½ teaspoon salt and ¼ teaspoon pepper.

3 Preheat oven to 400°F. Prick potatoes in several places with a fork; place on a baking sheet (or directly on oven rack). Bake until tender when pierced with a paring knife, 45 to 60 minutes (depending on size).

4 Split potatoes open with a fork; serve with yogurt cheese.

per serving: 199 calories; 2 g fat (1.3 g saturated fat); 7.2 g protein; 40.7 g carbohydrates; 4 g fiber

Cook 1 garlic clove in boiling water 1 minute; remove, and chop finely. Stir garlic and 3 tablespoons finely chopped fresh chives into yogurt cheese.

Yogurt cheese can be refrigerated up to 1 week in an airtight container. Before serving, pour off any liquid that may have accumulated.

APPLE-PARSNIP MASH

1 pound parsnips, peeled and cut into ½-inch pieces

1 pound apples (such as Honeycrisp or Fuji), peeled, cored, and cut into ½-inch pieces

1 cup water

1 tablespoon unsalted butter

Coarse salt and ground pepper

In a medium saucepan, combine parsnips, apples, and the water. Cover and bring to a boil over medium-high heat. Reduce heat to medium, and cook until parsnips are completely tender, 25 to 30 minutes. Transfer mixture to a food processor, add butter, and process until smooth. Season with salt and pepper. Reheat in pan over medium if necessary before serving. SERVES 4

per serving: 156 calories; 3.3 g fat (1.9 g saturated fat); 1.5 g protein; 33 g carbohydrates; 7.4 g fiber

ACORN SQUASH WITH ONIONS AND YOGURT

1 acorn squash (about 1 pound), halved, seeded, and cut into 8 wedges

1 medium red onion, cut into 8 wedges

2 tablespoons extra-virgin olive oil

Coarse salt and ground pepper

½ cup full-fat plain Greek-style yogurt

2 teaspoons fresh lemon juice

¼ cup loosely packed fresh mint leaves

1 Preheat oven to 375°F. On a rimmed baking sheet, toss squash and onion with oil; season with salt and pepper. Roast until squash is tender, 30 to 35 minutes.

2 In a small bowl, combine yogurt and lemon juice; season with salt and pepper. Transfer squash and onion to a serving plate. Top with yogurt and mint; sprinkle with pepper. SERVES 4

per serving: 138 calories; 8.5 g fat (2 g saturated fat); 2.1 g protein; 15.2 g carbohydrates; 2.3 g fiber

GREEN BEANS WITH HAZELNUTS

⅓ cup hazelnuts, toasted to remove skins (see this page), coarsely chopped

1¼ pounds green beans, stem ends trimmed

Coarse salt and ground pepper

1 tablespoon unsalted butter

1 In a small skillet, toast hazelnuts over medium heat until golden brown, tossing occasionally, about 5 minutes. Transfer to a bowl to cool.

2 Cook beans in a pot of boiling salted water until crisp-tender, 4 to 6 minutes; drain. Return to pan; toss with butter and half the hazelnuts. Season with salt and pepper. Transfer to a serving dish, and sprinkle with remaining hazelnuts. SERVES 4

per serving: 129 calories; 8.8 g fat (2.3 g saturated fat); 4 g protein; 11.7 g carbohydrates; 5.7 g fiber

PINTO BEAN AND SPINACH SALAD

3 tablespoons olive oil

1 tablespoon grated lemon zest, plus 2 tablespoons fresh lemon juice

½ teaspoon Dijon mustard

Coarse salt and ground pepper

3 cups canned pinto beans (drained and rinsed)

8 ounces spinach, tough stems trimmed, washed well and dried

½ cup fresh flat-leaf parsley leaves, finely chopped

1 tablespoon capers, rinsed and drained

2 scallions, trimmed and thinly sliced

1 In a large bowl, whisk together oil, lemon juice, and mustard; season with salt and pepper. Stir in pinto beans.

2 In a medium pot, bring 1 inch water to a boil; add salt and spinach. Cover and cook until wilted, 2 to 4 minutes. Drain spinach, and transfer to bowl with beans. Add parsley, capers, scallions, and lemon zest; toss to combine and serve. SERVES 4

per serving: 355 calories; 11.6 g fat (1.7 g saturated fat); 17.4 g protein; 48.8 g carbohydrates; 17.3 g fiber

BUTTERNUT SQUASH, FETA, AND ARUGULA SALAD; BUTTERNUT SQUASH FRIES; AND BUTTERNUT SQUASH WITH MAPLE BUTTER

BUTTERNUT SQUASH, FETA, AND ARUGULA SALAD

GOOD TO KNOW Sweet-tasting butternut squash is easier to prepare than some other hard-skinned winter squashes, and is even sweeter when roasted until it caramelizes. It’s also extremely versatile: Toss it into a salad, slice it into “fries” and dust with spices, or drizzle roasted halves with maple butter.

1 medium butternut squash, halved lengthwise, seeded, peeled, and cut into ¾-inch cubes

2 teaspoons olive oil

Coarse salt and ground pepper

¼ cup crumbled feta cheese (1 ounce)

1 bunch arugula (5 ounces), washed well and dried, tough ends trimmed, torn into bite-size pieces

Preheat oven to 425°F. In a roasting pan, combine squash and oil; season with salt and pepper. Toss to coat, and spread in a single layer. Roast until tender when pierced with a knife, 35 to 45 minutes. Transfer squash to a bowl; gently toss with feta and arugula and serve. SERVES 4

per serving: 128 calories; 4 g fat (1.2 g saturated fat); 3.3 g protein; 23.1 g carbohydrates; 6.7 g fiber

BUTTERNUT SQUASH FRIES

1 medium butternut squash, halved lengthwise, seeded, peeled, and cut into ½-inch-wide sticks

2 teaspoons olive oil

½ teaspoon ground cumin

Coarse salt and ground pepper

1 tablespoon fresh lime juice

1 tablespoon coarsely chopped fresh cilantro

Preheat oven to 425°F. On a rimmed baking sheet, combine squash with oil and cumin; season with salt and pepper. Toss to coat and spread in a single layer. Roast until tender when pierced with a knife, 45 minutes to 1 hour. Sprinkle with lime juice and cilantro and serve immediately. SERVES 4

per serving: 108 calories; 2.5 g fat (0.4 g saturated fat); 2 g protein; 22.7 g carbohydrates; 6.6 g fiber

BUTTERNUT SQUASH WITH MAPLE BUTTER

1 medium butternut squash, scrubbed

2 tablespoons unsalted butter

1 tablespoon plus 1 teaspoon pure maple syrup

Coarse salt and ground pepper

Preheat oven to 425°F. Halve squash lengthwise; scoop out seeds. Place in a roasting pan, cut side up (if necessary, slice a thin strip from each skin side to help it sit level). Dividing evenly, fill each cavity with butter and maple syrup; season with salt and pepper. Roast until tender when pierced with a knife, 45 minutes to 1 hour. Halve squash again lengthwise; spoon butter mixture from pan over tops (skins are edible). SERVES 4

per serving: 153 calories; 5.9 g fat (3.7 g saturated fat); 2 g protein; 26.8 g carbohydrates; 6.5 g fiber

CRANBERRY AND APPLE-CIDER SORBET

GOOD TO KNOW There are few good no-fat options for dessert, but sorbet is among them, and it’s definitely one of the most refreshing. It is also simple to prepare at home, and with less sugar than store-bought varieties. You can experiment with other types of fruit juices, alone or in combination, following the formula below.

MAKES 1 QUART PREP TIME: 15 MINUTES TOTAL TIME: 4 HOURS 30 MINUTES (WITH FREEZING)

2 cups 100% cranberry juice

1½ cups unsweetened apple cider

½ cup sugar

1 tablespoon fresh lemon juice

1 In a large saucepan, bring juice, cider, and sugar to a boil over medium-high heat. Cook, stirring, until sugar is dissolved, about 3 minutes. Remove from heat; stir in lemon juice.

2 Transfer to a 9-by-13-inch nonreactive baking dish. Freeze for 2 hours, then mash with a fork. Cover with plastic wrap and return to freezer until set, at least 2 hours or up to 1 day.

3 Purée sorbet in a food processor until smooth. Transfer to an airtight container and freeze until set, at least 2 hours (or up to 1 week), before serving.

per ½ cup: 107 calories; 0.1 g fat; 0 g protein; 27.4 g carbohydrates; 0.1 g fiber

ROASTED PEARS WITH AMARETTI COOKIES

FLAVOR BOOSTER Naturally sweet, pears become even more so when baked until very tender. They are delicious on their own or topped with a dollop of rich mascarpone cheese and crumbled almond-flavored cookies for a slightly more lavish treat.

SERVES 8 PREP TIME: 10 MINUTES TOTAL TIME: 45 MINUTES

4 firm, ripe Bartlett pears (red or green), halved lengthwise and cored (unpeeled)

2 tablespoons fresh lemon juice

2 tablespoons sugar

Pinch of coarse salt

¼ cup water

½ cup mascarpone cheese

8 amaretti cookies (Italian almond macaroons)

1 Preheat oven to 375°F. In a 9-by-13-inch baking dish, toss pears with lemon juice, sugar, and salt; arrange halves in a single layer, cut side down. Add the water, cover dish tightly with foil, and bake until pears are easily pierced with the tip of a paring knife, 25 to 30 minutes.

2 Place each pear half, cut side up, on a plate, and top with 1 tablespoon mascarpone and 1 crumbled cookie. Drizzle with juices from baking dish, and serve.

per serving: 196 calories; 13.7 g fat (7 g saturated fat); 2.7 g protein; 18.2 g carbohydrates; 2.2 g fiber

For a fresh-picked look, try to leave stems intact as you halve each pear lengthwise. Then use a melon baller or a small spoon to scoop out the core.

WHOLE-WHEAT WALNUT-RAISIN BISCOTTI

WHY IT’S LIGHT Since they contain no butter or oil, these crunchy, nut-studded treats are significantly lower in fat than other cookies. Whole-wheat flour gives the wholesome biscotti extra fiber.

MAKES 24 PREP TIME: 10 MINUTES TOTAL TIME: 1 HOUR 10 MINUTES (PLUS COOLING)

Vegetable oil, for baking sheet

¾ cup whole-wheat flour

½ cup all-purpose flour, plus more for dusting

⅓ cup sugar

1 teaspoon baking powder

¼ teaspoon salt

½ cup walnut halves

¼ cup golden raisins

2 large eggs

1 teaspoon pure vanilla extract

1 Preheat oven to 350°F. Brush a baking sheet with oil. In a medium bowl, whisk together both flours, sugar, baking powder, and salt; stir in walnuts and raisins. In a small bowl, whisk together eggs and vanilla. Add to flour mixture; stir just until combined.

2 On a lightly floured surface, with floured hands, pat dough into a loaf about 1 inch thick, 2½ inches wide, and 7 inches long; transfer to prepared baking sheet. Bake until risen and firm, 20 to 25 minutes; remove from oven and let cool completely on sheet. Reduce oven to 300°F.

3 Transfer loaf to a cutting board, and using a serrated knife, cut diagonally into ¼-inch-thick slices; place slices in a single layer on sheet. Bake, turning once, until dried and slightly golden, 25 to 30 minutes, rotating sheet halfway through. Transfer sheet to a wire rack and let cool completely. Biscotti can be stored in an airtight container at room temperature 1 week.

per cookie: 58 calories; 1.9 g fat (0.3 g saturated fat); 1.7 g protein; 9.2 g carbohydrates; 0.7 g fiber

LIGHT CHOCOLATE-CHUNK BROWNIES

SECRET INGREDIENTS Replacing butter with applesauce and reduced-fat sour cream lightens these brownies, while a double helping of chocolate means you won’t feel the least bit deprived. For the deepest flavor, use high-quality cocoa powder.

MAKES 16 PREP TIME: 20 MINUTES TOTAL TIME: 55 MINUTES (PLUS COOLING)

2 tablespoons vegetable oil, such as safflower, plus more for pan

4 ounces bittersweet chocolate, coarsely chopped

¾ cup all-purpose flour

½ cup unsweetened cocoa powder

½ teaspoon salt

¼ teaspoon baking soda

1 cup packed dark-brown sugar

½ cup unsweetened applesauce

½ cup reduced-fat sour cream

2 large eggs

1 Preheat oven to 350°F. Brush a 9-inch square baking pan with oil; line with parchment, leaving an overhang on two sides. Brush parchment with oil. Heat half the chocolate in a small bowl in the microwave, stirring every 30 seconds, until melted.

2 In a medium bowl, whisk together flour, cocoa powder, salt, and baking soda. In another bowl, whisk together brown sugar, applesauce, sour cream, melted chocolate, eggs, and oil until combined; add flour mixture, and mix just until moistened.

3 Spread batter in prepared pan; sprinkle evenly with remaining chopped chocolate. Bake until a toothpick inserted in center of cake comes out with a few moist crumbs attached, 30 to 35 minutes.

4 Let cool completely in pan. Use paper overhang to lift from pan; peel off paper, and cut into 16 squares. Brownies can be stored in an airtight container at room temperature up to 3 days.

per brownie: 154 calories; 6.8 g fat (2.7 g saturated fat); 2.8 g protein; 24.3 g carbohydrates; 1.7 g fiber

HEALTHY OATMEAL COOKIES

WHY IT’S LIGHT Vegetable oil, with no saturated fat, replaces butter in these drop cookies. The dough—which can be whipped up in just ten minutes—also features equal parts whole-wheat and all-purpose flours. (In fact, you can substitute whole-wheat flour for up to half of the all-purpose flour in many recipes for baked goods without compromising flavor or texture.)

MAKES 18 TO 20 PREP TIME: 10 MINUTES TOTAL TIME: 35 MINUTES

½ cup whole-wheat flour

½ cup all-purpose flour

1 teaspoon baking powder

⅓ cup vegetable oil, such as safflower

⅔ cup packed dark-brown sugar

1 large egg

1 teaspoon pure vanilla extract

½ cup old-fashioned rolled oats (not quick-cooking)

½ cup dried currants or raisins

1 Preheat oven to 350°F, with racks in upper and lower thirds. In a medium bowl, whisk together both flours and baking powder. In a large bowl, whisk together oil, sugar, egg, and vanilla. Add flour mixture and stir to combine; mix in oats and currants.

2 Using 2 tablespoons dough per cookie, roll into balls; place 1½ inches apart on two parchment-lined baking sheets. Bake until lightly browned, 15 to 17 minutes, rotating sheets from top to bottom and front to back halfway through.

3 Let cool 5 minutes on sheets, then transfer cookies to a wire rack to cool completely. Cookies can be stored in an airtight container at room temperature up to 5 days.

per cookie: 111 calories; 4.4 g fat (0.5 g saturated fat); 1.6 g protein; 17.3 g carbohydrates; 0.8 g fiber

PEAR AND BERRY CRISP

WHY IT’S LIGHT Fruit makes a naturally healthy dessert; here, lightly sweetened fresh pears and berries are embellished with only a thin layer of crunchy oatmeal topping. The topping can be made ahead and chilled until ready to use; refrigerate it in an airtight container up to five days.

SERVES 8 PREP TIME: 30 MINUTES TOTAL TIME: 1 HOUR 40 MINUTES

1 bag (12 ounces) frozen mixed berries (do not thaw)

3 pounds ripe pears (5 to 7), peeled and cut into ¾-inch pieces

1 tablespoon fresh lemon juice

3 tablespoons sugar

2 tablespoons all-purpose flour

Oatmeal Topping (recipe follows)

Vanilla frozen yogurt, for serving (optional)

1 Preheat oven to 450°F. Spread frozen berries in a single layer on a paper-towel-lined baking sheet; thaw 30 minutes at room temperature.

2 In a large bowl, combine thawed berries, pears, lemon juice, sugar, and flour; toss well. Transfer to a shallow 2-quart baking dish. Sprinkle evenly with chilled topping.

3 Bake until fruit is tender and topping is golden, about 45 minutes. Let cool at least 20 minutes. Serve warm with frozen yogurt, if desired.

per serving: 242 calories; 6.7 g fat (3.6 g saturated fat); 2.1 g protein; 46.8 g carbohydrates; 5.1 g fiber

OATMEAL TOPPING

¼ cup all-purpose flour

¼ cup packed light-brown sugar

2 tablespoons granulated sugar

¼ teaspoon ground allspice

Pinch of salt

½ cup old-fashioned rolled oats (not quick-cooking)

4 tablespoons cold unsalted butter, cut into small pieces

In a large bowl, mix together flour, both sugars, allspice, and salt. Stir in oats. Using a pastry blender, two knives, or your fingers, work butter into flour mixture until large, moist clumps form. Refrigerate, covered, until ready to use.

MAKES ¾ CUP