Weeknight Meals

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.

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 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.

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 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.

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.

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.