Weeknight Meals

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.

WHY IT’S LIGHT For a shore dinner you can make anywhere, wrap shrimp, cod, pototoes, and corn in “hobo packs” and cook them on the grill. The food steams inside, with only a half tablespoon butter per serving.

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 BOOSTERS This one-dish meal is a great example of how the bright notes of lemon (zest and juice) and parsley can help reduce the need for unwanted fat. The recipe is very adaptable; if you have other vegetables such as fresh spinach or snap peas on hand, add them to the couscous at the end. You can also substitute the leg and thigh meat from a rotisserie chicken.

WHY IT’S LIGHT This dish only sounds indulgent. It stays trim by combining a modest piece of bacon-wrapped fish with a generous salad. Thick fillets of any firm, flaky, and mild fish, such as halibut, haddock, or striped bass, would work well here.

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 A favorite sandwich, redux: Instead of battering and deep-frying, fish fillets are cooked on the grill, with a mere brush of oil. Top with a tangy slaw and serve on toasted bread, and you won’t miss the original in the least.

GOOD TO KNOW Like chickpeas and other legumes, lentils are high in fiber and protein and have very little fat. Adding them to main dishes allows you to cut back on the amount of animal-based proteins such as poultry and beef.

GOOD TO KNOW Rotisserie chicken is a good shortcut (use only the breast meat) if you don’t have time to poach your own. Corn tortillas—crisped in the oven instead of fried—rovide a crunchy base for a filling salad packed with Mexican flavors. We’ve started with tomato, avocado, red onion, and cilantro, but you can add other favorite ingredients such as sliced radishes or corn—and perhaps a little reduced-fat sour cream in place of Mexican crema.

GOOD TO KNOW A cherry pitter makes quick work of removing the pits, but you can also use frozen pitted cherries in place of fresh; just be sure to thaw them according to package instructions and drain thoroughly before using.

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.

SECRET INGREDIENT Each of these little pies has a “crust” made from polenta, a whole-grain, low-fat alternative to buttery doughs. This recipe calls for prepared polenta in a vacuum-wrapped tube, sold at most supermarkets; if you can’t find it, follow the recipe on page 134 to make your own, and cut into small rounds (instead of wedges) with a cookie cutter the same size as the baking dishes.

WHY IT’S LIGHT A springtime pasta dish forgoes heavy sauce in favor of a toss-together topping of arugula, lemon zest and juice, and extra-virgin olive oil. A generous amount of Pecorino Romano cheese ensures the dish satisfies both appetite and palate.

GOOD TO KNOW Although this version of a classic Thai noodle dish is vegetarian, we’ve added a little optional protein in the form of scrambled egg. You could add thinly sliced poached chicken breast instead; add chicken to the skillet in step 3, tossing to coat with sauce.

SMART SUBSTITUTIONS This recipe is inspired by saag paneer, an Indian dish traditionally made with soft, fresh cheese; here, the cheese is replaced with tofu, which is lower in fat. Reduced-fat sour cream, instead of coconut milk, thickens the curry sauce.

GOOD TO KNOW To release the citrusy flavor of lemongrass, pound the stalks with a meat mallet or the bottom of a heavy pot. If you can’t find fresh lemongrass, look for dried in the spice aisle of your grocery store, or at Asian food markets.

GOOD TO KNOW You won’t miss the chicken in this meat-free version of the Southwestern favorite; black beans provide plenty of protein. Store-bought tortilla chips make a time-saving alternative to crisping the tortillas yourself; the chips soften in the soup, adding more heft. Save some chips for crumbling over the servings, and hold off on the cheese, sour cream, and other high-fat toppings.

FLAVOR BOOSTER Roasting maximizes the sweetness of fresh plum tomatoes (and preserves them for later use), perfect for making a delicious puréed soup that requires very little added oil or butter. Use any leftover roasted tomatoes as a topping for pasta or on sandwiches.

SMART SUBSTITUTIONS The dressing in this healthier chef’s salad omits the mayonnaise and includes a combination of low-fat buttermilk and reduced-fat sour cream in its place. A mere tablespoon of honey helps to thicken it. Plus we’ve left out the eggs, ham, and croutons from the salad in favor of turkey, avocado, and sprouts.