Easy

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.

GOOD TO KNOW Even the dark meat of turkey and chicken, such as thighs and legs, can be part of a low-calorie meal; cooking the meat with skin and bones intact yields great flavor, and the skin can be discarded before serving to reduce fat and calories. Serve with steamed green beans tossed with a little melted butter.

WHY IT’S LIGHT Lamb is naturally tender and flavorful; shoulder meat is leaner than other cuts (such as loin or sirloin chops). You may substitute any other lean cut of meat, such as cubed beef chuck, pork shoulder, or boneless, skinless chicken thighs.

FLAVOR BOOSTER A mixture of rosemary, paprika, and lime juice is rubbed over lean turkey before roasting; sweet potatoes cooked alongside soak up the flavorful pan juices, which are also drizzled over each serving. Serve with a side of sautéed leafy greens.

WHY IT’S LIGHT Rather than cooking this hearty Italian stew on the stove, in the traditional manner, it is prepared in the microwave, using far less oil (because you don’t have to brown the chicken thighs first) and in much less time.

WHY IT’S LIGHT Serving small, lean steaks—only five to six ounces each—along with a lightly dressed salad of cauliflower and arugula keeps this meal low in calories. The only added oil is used in the dressing. The steak is seared in a dry skillet; the cauliflower is browned in the juices left behind.

GOOD TO KNOW Fiber-rich beans and leafy greens offset the richness of sausages in this Italian-inspired dinner. Broiling makes quick work of cooking the sausages. For an even lighter preparation, substitute chicken or turkey sausages for the pork.

WHY IT’S LIGHT There’s less pasta (half a package) than usual but still plenty of leaner-than-pork poultry sausage and two bunches of broccoli rabe in this satisfying main course for four. Blanching the broccoli rabe tones down its bite before it is finished in the skillet.

FLAVOR BOOSTER After the pork has been roasted, incorporate the flavorful juices and browned bits left in the pan into a savory gravy for serving alongside. Be sure to allow the pork to rest at least ten minutes before slicing (you can make the gravy during this time), for the juiciest meat.

GOOD TO KNOW Tenderloin is the leanest and most tender cut of pork. To keep it from drying out, cook it only until its internal temperature reaches 140°F; the meat will continue cooking as it rests.

GOOD TO KNOW A stir-fry is an ideal way to cook vegetables: With just a little oil and a short cooking time, the technique helps ensure that vegetables such as broccoli retain their nutrients. Broccoli stalks are as delicious as the florets—use a vegetable peeler to remove the tough skin.

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.

FLAVOR BOOSTER Roasting deepens salmon’s naturally mild flavor. Brussels sprouts also take especially well to roasting, becoming tender, slightly sweet, and undeniably delicious when seasoned with little more than salt and pepper.

GOOD TO KNOW Even though the chicken thighs are seared with the skin on, the extra fat is poured off from the pot before the other ingredients are added. Swapping brown rice for white adds a better dose of fiber and nutrients.

FLAVOR BOOSTER Everyone knows steamed fish is healthy—the trick lies in making it flavorful, too. Here, flounder fillets are spread with Dijon, rolled up, and cooked atop a bed of couscous and vegetables. A drizzle of vinaigrette provides the finishing touch.

FLAVOR BOOSTER Fennel, tomato, and wine are common ingredients in Mediterranean cooking; in this recipe, they make a wonderful bed for chicken breast halves. Once the chicken is cooked through, the vegetables become a flavorful sauce to serve alongside.