5 Ingredients or Fewer

GOOD TO KNOW A mix of sugar and honey in these citrusy cookies satisfies a sweet tooth, yet each thin, delicate cookie has only forty-four calories. Go ahead, have two.

SMART SUBSTITUTION To make this popular Italian dessert lighter, use reduced-fat cream cheese and skim milk in place of the traditional heavy cream. Thanks to the semisweet chocolate, it still tastes rich.

GOOD TO KNOW Cod and other lean, firm-fleshed fish are good choices for steaming, since they stay moist after cooking. To steam in the oven, combine fillets in a baking dish with rice vinegar (or another flavorful liquid, such as lemon juice or wine), oil, and aromatics, then cover the dish tightly to trap in moisture as the fish cooks.

WHY IT’S LIGHT The salmon and green beans—along with capers and strips of lemon zest—are steamed in parchment (see page 18), with only one teaspoon olive oil per packet.

WHY IT’S LIGHT You can have your cupcake and eat it too when you prepare smaller portions and finish them with glazes and syrups rather than buttery, creamy frostings and other high-calorie toppings. Here, the little cakes are drizzled with a lemon syrup to complement the lemon (and lime) zest and juice in the batter

WHY IT’S LIGHT A very thin pork cutlet is a healthful main course meat, even after sautéing in olive oil; the secret is to only dredge in flour and skip the more traditional bread-crumb coatings. Fill out the plate with vegetables such as leafy greens and sautéed cherry tomatoes.

WHY IT’S LIGHT The beloved combination of spaghetti, bacon, and eggs (as in spaghetti carbonara) can still fit within a low-fat diet by replacing some of the pasta with wilted frisée. Top each serving with some crisped bacon pieces and a fried egg.

GOOD TO KNOW When only a grilled steak will do, choose a leaner cut like top blade over more marbled porterhouse or rib-eye. Blade steaks have a rich flavor and are very tender; tri tip, sirloin, and strip steaks also take well to grilling without marinating. If only larger steaks are available, purchase fewer and cut them into six-ounce servings, for portion control.

FLAVOR BOOSTER Although the crimson glaze contains only a few ingredients, it tastes surprisingly rich, thanks to molasses and tart pomegranate juice. Here the pork is served with couscous and a salad of Bibb lettuce, celery, and parsley.

GOOD TO KNOW Kebabs are a good way to incorporate vegetables into from-the-grill dinners. They also allow you to use a small amount of a high-fat food, such as the chorizo in the pork kebabs, to maximum effect. If using wooden skewers, soak them in water for thirty minutes before grilling.

GOOD TO KNOW Kebabs are a good way to incorporate vegetables into from-the-grill dinners. They also allow you to use a small amount of a high-fat food, such as the chorizo in the pork kebabs, to maximum effect. If using wooden skewers, soak them in water for thirty minutes before grilling.

GOOD TO KNOW Often served raw in salads, peppery arugula can also be heated briefly until wilted, just like spinach. It pairs nicely not only with shrimp, as in this quick sauté, but also with chicken, steak, and sharp cheeses, such as Parmesan and Pecorino Romano.

FLAVOR BOOSTER A spicy dry rub is a great, no-calorie way to flavor skinless chicken breasts. Combined with red onion and lime juice, heart-healthy avocado creates a soothing salsa for a nice balance of hot and cool.

GOOD TO KNOW It takes only a tablespoon (or two) of olive oil to sauté chicken cutlets to a golden finish. Dredging the chicken in flour first encourages browning, but the temperature of the pan is the real key: Start with a hot skillet, and let the chicken form a crust before turning. After you remove the chicken from the pan, incorporate the browned bits into a quick sauce with wine, herbs, and some butter.