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WHILE SOME PEOPLE THINK IT’S TOO HARD or takes too much time to make homemade chicken soup, this recipe was originally created for a kids’ cooking class to illustrate how easy it is to make pure foods instead of opening up a can. You don’t need many ingredients or much time; take 20 minutes to prep and 35 minutes to simmer, and within an hour you’ve got a healthy, flavorful soup to enjoy all week.

WHEN COLD WEATHER SETTLES IN, it’s time for this rich soup. Bacon adds even deeper flavor to the classic Italian white beans and sage combination. Using nitrate-free bacon is the best option, for both flavor and health reasons, and it’s becoming more widely available.

THE INTENSE FLAVOR OF AUTUMN SQUASH is magnified when turned into a smooth, luscious soup. Adding yams provides even more depth of flavor, and Middle Eastern spices keep the sweetness in check.

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.

WHY IT’S LIGHT Packed with seasonal vegetables, this soup needs little added fat—just two tablespoons olive oil—and just a half cup orzo to feel hearty. The soup freezes well, so you may want to double the recipe and save a batch to eat during cooler months.

SMART SUBSTITUTION This seemingly rich summer chowder leaves out the cream; instead, it’s thickened with the starch from a russet potato as well as some flour, and just one cup of milk.

SECRET INGREDIENT Loaded with fiber, barley provides a filling, low-calorie base for this whole-grain salad, so all you need to add is a single chicken breast—and plenty of vegetables—to turn it into a satisfying meal for four.

WHY IT’S LIGHT Gazpacho is traditionally made with pieces of stale bread as a thickener. In this lightened version, vegetables alone contribute heft, and toasted bread is offered as an optional side.

GOOD TO KNOW When pressed to remove excess moisture, extra-firm tofu does a better job of soaking up marinades and holding its shape as it cooks, especially on the grill. If using wooden skewers, soak them in water for thirty minutes before grilling.

SMART SUBSTITUTION Using part-skim cheeses—such as the ricotta and mozzarella in this recipe—in place of full-fat versions is one easy way to make a favorite pasta dish healthier. And before they are filled and rolled, the eggplant slices are baked, without any oil, instead of being breaded and fried.

SMART SUBSTITUTION Whole-wheat tortillas contain fewer calories than traditional pizza crusts, and they crisp quickly in the oven. Topping each round with just a sprinkle of part-skim mozzarella and a few shavings of pecorino cheese also results in a lighter pizza. Complete the low-calorie meal with an arugula salad.

WHY IT’S LIGHT Cut strips of sliced cabbage to resemble long, thin noodles and you can reduce the amount of real noodles by half. Cooked briefly, the cabbage wilts slightly but retains some of its characteristic crunch. Linguine stands in for the usual wheat-flour noodles (called lo mein) in this version of the Chinese take-out favorite, but you can use Asian noodles if you have them.

WHY IT’S LIGHT Unlike traditional versions of lasagna, which are filled and topped with cheese and meat sauce before baking, this seasonal, no-bake variation relies on fresh vegetables for the filling. For an even lighter preparation, use part-skim ricotta cheese.

WHY IT’S LIGHT How do you trim the fat and calories from a beloved salad? Scale back on the bacon, use only the whites of hard-cooked eggs, and make the dressing with low-fat buttermilk and light mayonnaise. Then, fold a modest amount of blue cheese into the dressing, instead of crumbling it over the salad.

FLAVOR BOOSTERS The bracing combination of fresh lime juice and mint adds minimal calories and not a trace of fat, yet tastes out of this world. Scallions, cucumber, and chopped peanuts up the flavor ante while also adding crunch. Soba noodles, made from buckwheat, are nuttier than those made from wheat.

GOOD TO KNOW Here a low-fat, yogurt-based chicken salad is served over lightly dressed mixed greens; it would also make a light—and packable—lunch when used as a sandwich filling, between slices of whole-wheat bread.

GOOD TO KNOW Because they contain more fat than leaner breast meat, chicken thighs are good candidates for grilling: They stay tender and juicy after cooking.

SECRET INGREDIENT Cracker crumbs help bind the fish mixture so it holds together when cooked; they also lend a crunchy coating to the cakes, which are dredged in the crumbs before baking. Put the crackers in a resealable plastic bag and crush with a rolling pin or small heavy skillet, or pulse in a food processor until coarsely ground.

FLAVOR BOOSTER A ginger-and-lime yogurt marinade spiked with chopped jalapeños adds tang and a little heat to skinless chicken thighs. Peach chutney makes a tart-sweet, low-fat accompaniment. If using wooden skewers, soak them in water for thirty minutes before grilling.

FLAVOR BOOSTER Salmon fillets are dressed with a sweet-and-sour glaze that combines dark-brown sugar with pungent whole-grain mustard. Arrange the fish on a platter with watercress and lemon wedges for an impressive presentation fit for a dinner party.