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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.

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.

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.

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.

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.

GOOD TO KNOW To impart more flavor and moistness, cook the salmon fillets with the skin intact. The skin will cook to a delightful crisp, but you can remove it before serving if desired.

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.

WHY IT’S LIGHT Broiling is a fat-free way to cook salmon burgers; these are perked up with lemon, horseradish, and scallions and served on toasted whole-wheat buns. Yogurt flavored with fresh dill makes a very delicious—and low-fat—topping.

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.

WHY IT’S LIGHT In this version of a Southern staple, the grits are enriched with a little butter, but no cheese. The shrimp are cooked in a quick tomato sauce seasoned with smoky bacon, onion, and hot sauce.

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.

SMART SUBSTITUTION Heart-healthy olive oil replaces butter in this garlicky scampi. Just a drizzle of oil is enough for broiling, rather than sautéing, the shrimp.

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.

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.

WHY IT’S LIGHT Because they are baked, these “breaded” fish fillets are lower in fat—and much easier to prepare—than fried versions. Coating only the top of the fish with an herbed breadcrumb mixture also helps. Roasted broccoli makes the perfect seasonal side dish.

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.

FLAVOR BOOSTER A potent spice blend is sprinkled over the fish before it is steamed atop rice, making up for any lack of crust the fish might get from pan-searing in butter or oil. The same mixture could also be rubbed over chicken or pork tenderloin before roasting or grilling.

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.

FLAVOR BOOSTER Instead of water, the polenta is cooked in a combination of skim milk and low-sodium chicken broth. A dab of butter, stirred in at the end, adds just the right amount of richness.

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.