Easy

FLAVOR BOOSTER A fragrant sauce made from a handful of pantry standbys—including soy sauce, garlic, vinegar, and red-pepper flakes—serves as a marinade for the chicken and a dressing for the finished salad. Feel free to substitute pork or beef for the chicken.

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.

SMART SUBSTITUTION Try a mix of yogurt and lemon juice for a tart, creamy pasta sauce without a lot of fat. This satisfying pasta salad, made with whole-wheat penne, makes a great summer supper; pack any leftovers for a workday lunch.

GOOD TO KNOW Thinly pounded chicken breasts, known as paillards in French cuisine, cook through in just a couple of minutes—perfect for a quick, low-calorie midweek dinner.

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.

SECRET INGREDIENT A tangy marinade sweetened with apple juice instead of sugar does double-duty when reduced to a sauce for grilled steak. In addition to Worcestershire sauce, mustard, and hot sauce, the marinade is further enlivened by an optional splash of whiskey.

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.

WHY IT’S LIGHT Many versions of North Carolina pulled pork are made with pork shoulder, but this one uses tenderloin for less fat. Use light or dark brown sugar depending on your taste preference; dark offers a more pronounced molasses flavor. Plenty of light cabbage slaw on top brings the sandwich into balance.

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.

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.

FLAVOR BOOSTER Toasted sesame oil, used in many Asian dishes, has a robust and nutty taste. Combined with rice vinegar, lime juice, garlic, and red-pepper flakes, it multitasks in this recipe as both marinade and salad dressing.

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.

WHY IT’S LIGHT Just three-quarters of a pound of beef serves four as a main course when rolled around a filling of peppers and cheese and accompanied by a leafy salad. This dish is just as delicious (and even leaner) with chicken or turkey cutlets instead of beef.

WHY IT’S LIGHT This low-calorie Tex-Mex meal uses top round steak, a very lean cut of beef; you can also use other lean cuts such as eye of round or top sirloin. Corn tortillas have fewer calories and more nutrients than flour tortillas.

WHY IT’S LIGHT In this recipe, the steak and vegetables are cooked on the stove, with just one tablespoon of oil for the whole dish. Because flank steak is one of the leanest cuts of beef, be careful not to overcook it, and slice the meat thinly against the grain for the most tender results.