Weeknight Meals

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.

SMART SUBSTITUTION Next time you make a sandwich wrap, reach for lettuce leaves instead of a flatbread or tortilla. This recipe is based on a popular Korean dish (ssam bap) that has a spicy filling of beef and fresh herbs encased in lettuce. Cellophane noodles, tossed with a bit of oil and scallions, round out the meal.

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.

WHY IT’S LIGHT Lean chicken breast replaces the more common corned beef in a hearty-yet-healthy hash. For more flavor, roast the chicken with bones and skin intact, then remove them once the chicken is cooked. Spinach is another unexpected—and fat-free—addition.

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.

GOOD TO KNOW Prepare flavorful sides to complement simply prepared fish (or other lean proteins) without introducing too many extra calories to the meal. Here, roasted tomatoes, potatoes, and a green herb sauce do the trick. If you prefer, remove the skin from the fillets before serving.

SMART SUBSTITUTION Spaghetti squash makes a great, gluten-free stand-in for pasta; after roasting the halved squash until tender, scrape the flesh with a fork into long spaghetti-like strands. Roasted shrimp are brightened with the addition of lemon juice and fresh parsley.

GOOD TO KNOW Succulent yet lean, scallops can be seared on the stove without adding much—if any—butter or oil. Be sure to heat the skillet until very hot before adding the scallops, and wait until a crust forms before turning them, to prevent tearing. Browned butter (beurre noisette in French) and hazelnuts add richness, without tipping the scales.

GOOD TO KNOW When tucking into heartier dishes and casseroles, such as these pillowy potato dumplings, keep portions in check by preparing individual servings in separate baking pans. Vacuum-sealed packages of gnocchi are found in the pasta aisle as well as the refrigerator or freezer section of larger grocery stores. There’s no need to thaw frozen gnocchi before cooking.

FLAVOR BOOSTER Cooking rice in chicken broth instead of water makes a richer tasting dish, without adding much to the calorie count. Andouille sausage, a Cajun specialty, has a pronounced smokiness; a little goes a long way.

GOOD TO KNOW The salmon is steamed on a bed of escarole seasoned with onion, garlic, and lemon; lemon slices are also arranged on each fillet. Keep in mind that the escarole—which looks bulky when raw—shrinks substantially when cooked.

FLAVOR BOOSTER With its tangy flavor and crumbly texture, a little feta cheese goes a long way. Use it to add oomph to salads such as this one, which is bulked up with cucumber, cabbage, shallot, and fresh parsley.

FLAVOR BOOSTER The carrots and tofu are both briefly marinated in a soy sauce mixture before being broiled. Scallions, rice vinegar, and toasted sesame oil lend other Asian elements. Be sure to use extra-firm tofu, as it will hold up better than other types of tofu.