Dairy

WHY IT’S LIGHT Only one side of the chicken is breaded here, and an egg white instead of a whole egg is used to bind the whole-wheat crumbs to the meat. Serve the chicken with a side of whole-wheat spaghetti tossed with olive oil and fresh herbs, or a simple salad.

WHY IT’S LIGHT Baking the lightly breaded pieces on a wire rack results in “fried” chicken that is lower in fat and calories; removing the skin before cooking also helps. For spicier chicken, add a few drops of hot sauce to the buttermilk marinade.

GOOD TO KNOW When tucking into heartier dishes and casseroles, such as these pillowy potato dumplings, keep portions in check by preparing individual servings in separate baking pans. Vacuum-sealed packages of gnocchi are found in the pasta aisle as well as the refrigerator or freezer section of larger grocery stores. There’s no need to thaw frozen gnocchi before cooking.

FLAVOR BOOSTER With its tangy flavor and crumbly texture, a little feta cheese goes a long way. Use it to add oomph to salads such as this one, which is bulked up with cucumber, cabbage, shallot, and fresh parsley.

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.

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 haves with maple butter.

WHY IT’S LIGHT Low-fat yogurt, garlic, and vinegar are combined in a creamy, tangy dressing—without a drop of oil. Walnuts roasted with the vegetables add satisfying crunch and not much fat.

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.

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.

If you choose to bake only one cookie from this collection, make it these bites. The crisp cookie base provides the perfect contrasting setup to the luscious caramel-flavored dulce de leche—caramelized milk—hidden under the creamiest cheesecake layer. The final snazzy drizzle of dulce de leche is not essential, we know, but it makes the bites downright irresistible.

Think of these as the best part of French onion soup minus the broth. Better yet, they're in a form that's much easier to eat than the soggy wet bread, weighed down with cheese, that usually tops crocks of onion soup. Don't be surprised if these disappear before you get a chance to sample one yourself!

Making your own bread is immensely satisfying. At the Green Kitchen, we had demonstrations of two very quick ways to put bread on your table: Darina’s traditional Irish soda bread and Scott Peacock’s buttermilk biscuits (page 33). Neither of these recipes requires the dough to sit for hours while it rises, because neither of them relies on yeast. Instead they are lightened by the chemical reaction that occurs between the buttermilk and the baking soda (or baking powder) when the dough goes into the oven. For this book, I’ve added a third recipe, this one for Jim Lahey’s yeast bread (page 35). Jim, proprietor of the Sullivan Street Bakery in New York, has a brilliant method of making a country loaf that develops flavor in a long, slow rise, but which, like Darina’s soda bread, requires no kneading at all. None of these three recipes is complicated. Darina’s soda bread is something I make at home all the time. From start to finish, you can have fresh bread in less than an hour.

According to Scott, a biscuit should be crusty and golden brown on the top, with an interior that is soft, light, and tender. Purist that he is, he makes them with freshly rendered lard and recommends making your own fresh baking powder: Measure and sift together 3 times, 2 parts cream of tartar and 1 part baking soda. Make it in small batches, store in an airtight container, and use within 4 weeks. A sweetened version of the biscuit dough makes delicious short-cakes to serve with whipped cream and sliced ripe fruit or berries and is great for making cobbler (page 127).

Pesto is a traditional pasta sauce, but it is also a delicious sauce for grilled vegetables and chicken, salads, and pizzas, and a perfect final flavoring to a bean and vegetable soup.

Quesadillas, cheese-filled tortillas cooked until crisp and melted, are a simple quick pick-me-up. They are a standby for hungry kids after school. Served with rice, beans, and salsa, they make a complete lunch or dinner.

This pie makes a good picnic breakfast.