Calories 499; Total Fat 26g; Carbohydrates 35g

This delightful dish is ready in a flash. Creamy white beans are the perfect backdrop for the other vivid flavors in this dish—and a great source of fiber, which helps keep cholesterol levels in check. Plus, most of the fat is the heart-healthy monounsaturated kind (from the olive oil and olive paste as well as, surprisingly, the pork, which contains more monounsaturated than saturated fat). Have some strawberries and grapes with mint and vanilla for dessert.

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Calories 597; Total Fat 23g; Carbohydrates 59g

Looking for an alternative to burgers? These savory Moroccan beef patties are spiced with red and black pepper, cumin, coriander, and cinnamon and served over couscous (try whole-wheat). Here's a dream for dieters or anyone watching portion sizes: Cayenne pepper can help satisfy your appetite, so you eat less. Serve with a green vegetable to round out the meal—for something supereasy, just toss frozen or fresh spinach right in the pot with the couscous.

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Calories 338; Total Fat 21g; Carbohydrates 15g

A crisp entrée salad is the perfect way to recover from yesterday's big Thanksgiving meal, plus a delicious use for leftover turkey. The spicy avocado dressing is deliciously creamy but low in saturated fat. Fresh veggies load you up with vitamins A, C, and K, and folic acid for healthy cells and blood vessels.

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Photograph By: Brian Leatart

Calories 162; Total Fat 12g; Carbohydrates 7g

This protein-rich dish is a great way to observe Meatless Monday, a grassroots effort to promote good health and benefit the environment. Gently cooking the tomatoes in a bit of oil rather than eating them raw greatly increases the lycopene content you get from them. Lycopene is an antioxidant that may protect against cancer and promote prostate health. (Read more about lycopene in tomatoes from Nutrition Data.)

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Calories 365; Total Fat 4g; Carbohydrates 47g

A deeply caramelized glaze makes this low-fat dish taste (and look) wonderfully decadent. Jalapeñno peppers and fresh lime perk things up and add an anti-inflammatory kick as well (read more about anti-inflammatory diets). Serve with a fresh green salad to add some fiber to the meal.

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Calories 286; Total Fat 8g; Carbohydrates 389g

Providing a third of your daily protein, fiber, and iron needs, this robust casserole proves you don't need meat to create a satisfying meal. To simplify your weeknight routine, the tomatoes and beans can be prepared one night, allowing for quick assembly when you get home from work the next day.

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Photograph By: Roland Bello

Calories 281; Total Fat 11g; Carbohydrates 15g

Raw winter weather calls for warm, comforting dishes like this robust soup. You can use any type or combination of fresh mushrooms—all are high in antioxidants and essential minerals. Although the recipe calls for reduced-sodium chicken broth, the total sodium content in the soup is still moderately high. If you are watching your salt intake, use sodium-free broth or homemade chicken stock and salt the soup to taste.

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Calories 196; Total Fat 7g; Carbohydrates 8g

Get some ripe tomatoes and peaches at a farm stand on your way home this evening and whip up a luscious summer salsa to accompany roasted pork tenderloin. The curry powder, garlic, and ginger used to season the pork all contain anti-inflammatory compounds that may help reduce your risk of heart disease and cancer.

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Photograph By: Romulo Yanes

Calories 241; Total Fat 10g; Carbohydrates 33g

Here's a wonderful vegetarian side dish to serve with grilled chicken, shrimp, or tofu. It would also make brilliant picnic fare. The humble and economical green bean contains a king's ransom of protein, fiber, and an array of B-vitamins and minerals. Fennel contains volatile oils that can sooth irritated stomachs and ease gassiness.

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Photograph By: Lisa Hubbard

Calories 375; Total Fat 8g; Carbohydrates 54g

This smoked chicken breast salad is a complete meal by itself, including protein, whole grains, and omega-3 fatty acids. The citrus juices used to dress the chicken and the salad provide vitamin C, which will help the body better absorb the iron in the dish. Grapefruit juice, in particular, is also a good source of vitamin A and potassium. (If you take prescription medications, check with your pharmacist before eating grapefruit. It's been shown to increase the absorption of certain drugs, which can lead to dangerous side effects.)

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Calories 184; Total Fat 9g; Carbohydrates 1g

Looking for an alternative to pork chops? Well-trimmed pork loin is low in calories and fat. Rosemary adds a wonderful aroma and flavor to the dish without upping the sodium—the herb has also been found to improve digestion and circulation. Serve with Roasted Broccoli with Asiago, and add more fiber to the meal by eating fresh fruit for dessert.

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Calories 361; Total Fat 20g; Carbohydrates 5g

A quick spin in the food processor turns fresh cucumbers, onions, cilantro, and chiles into a vibrant and antioxidant-rich sauce for seasoned mahi-mahi steaks. Garnished with sunny cherry tomatoes (another great source of cancer-fighting compounds), this dish is as gorgeous as it is delicious.

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Photograph By: Lisa Hubbard

Calories 178; Total Fat 9g; Carbohydrates 1g

Reward yourself at the end of the week with an indulgent-seeming but healthy meal. Well-trimmed flank steak is an excellent source of protein and relatively low in saturated fat. Have some low-calorie Apple Oatmeal Crumble for dessert. Cinnamon (used in both dishes) has been shown to help lower blood-sugar levels.

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Calories 140; Total Fat 9g; Carbohydrates 2g

Don't be daunted by the prospect of cooking whole fish: This dish, which can be made with all sorts of fish, involves minimal prep and cleanup and cooks quickly, making it an ideal healthy dinner for a busy weeknight. Low in calories and saturated fat and high in flavor, this dish is a winner no matter what type of fish you choose. Our nutritional analysis is for sea bass, which is highly anti-inflammatory and laden with magnesium and phosphorus, both of which are important for bone health and cell formation. Serve over quinoa to up your intake of these two important trace minerals even further. For dessert, have a bowl of fresh berries with a dollop of creamy yogurt.

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Photograph By: Jim Bastardo

Calories 192; Total Fat 6g; Carbohydrates 3g

Marinating these chicken kebabs all day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about half an hour, so they're a great quick dinner. Brightly colored turmeric is a potent antioxidant and a traditional Ayurvedic remedy for allergies. For a nutritious side, thread cipollini onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken. Then toss some halved, pitted fresh peaches on the grill for dessert.

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Calories 83; Total Fat 5g; Carbohydrates 9g

Long, crunchy ribbons of zucchini make a low-calorie stand-in for tagliatelle pasta in this light, refreshing vegetarian side dish. Zucchini is a chock-full of vitamin C, a potent antioxidant that helps protect the body from free radical damage (this cell damage has been linked to cancer, heart disease, and other diseases). Low in both calories and sodium and packed with fiber, this summer treat is something you can feel good about devouring. Serve alongside fish or toss in grilled tofu cubes for a quick and tasty meal.

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Calories 522; Total Fat 17g; Carbohydrates 56g

Here's an exotic and delightful twist on the good old American standby—chicken. Both cilantro and turmeric are excellent sources of manganese and iron. Ground ginger not only gives this meal zip but also has strong anti-inflammatory and immune-system-boosting properties. For dessert, try Lemon-Ginger Frozen Yogurt.

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Calories 335; Total Fat 15g; Carbohydrates 15g

Charred eggplant and zucchini are tossed with juicy tomatoes, garlic, herbs, and olive oil and then piled atop grilled tuna steaks for an easy and healthy summer meal. Tuna is a terrific source of anti-inflammatory omega-3 fats, and the veggies kick in a healthy dose of antioxidants and fiber. (Note: Our nutritional analysis does not include the accompanying recipe for easy aioli.) For dessert, try mille-feuille of fresh figs and ricotta.

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Photograph By: Con Poulos

Calories 173; Total Fat 14g; Carbohydrates 3g

Shrimp and onions are tossed in seasoned olive oil and grilled for a simple but succulent main course that's ready in less than 30 minutes. Most of the fat is from heart-healthy olive oil. Shrimp is particularly high in selenium, an antioxidant mineral that protects against cancer. The orzo, dill, and Feta salad suggested in the recipe makes the perfect accompaniment. For dessert, try blackberries with mint tea syrup and yogurt (you can substitute low-fat or nonfat yogurt for the full-fat version suggested in the recipe).

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Photograph By: Romulo Yanes

Calories 159; Total Fat 12g; Carbohydrates 10g

Looking for a new take on that old superfood standby, broccoli? Try one of its relatives—all members of the broccoli family are rich in cancer-fighting compounds called indoles, as well as vitamins C and K. In this dish, Chinese broccoli is transformed into a rich and savory side with a quick and easy sauce of butter and soy sauce and a sprinkle of crunchy chopped peanuts or soy nuts. If you can't find Chinese broccoli, broccolini works just as well. This dish goes nicely with grilled flank steak or grilled marinated tofu and brown rice.

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Photograph By: Marcus Nilsson

Calories 219; Total Fat 11g; Carbohydrates 27g

This nutrient-rich vegan dinner is hearty enough to please hard-core carnivores. Whole grains such as quinoa have been found to help with a host of health issues, including weight management, diabetes, and heart disease. There is also some evidence that whole-grain consumption may reduce your risk of gum disease. If you want to stick with the vegan theme, have Balsamic Blueberries and Peaches for dessert.

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Photograph By: Brigitte Sire

Calories 324; Total Fat 4g; Carbohydrates 57g

Don't be afraid of the amount of garlic in this recipe. For one thing, garlic is great for your heart and helps boost your immunity to colds and flu. Most of the garlic in this recipe is also cooked to tame its bite and bring out its natural sweetness and depth. Orange peppers add loads of vitamin C and A and white beans contribute fiber and protein to this low-fat but satisfying vegetarian entrée.

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Photograph By: Romulo Yanes

Calories 451; Total Fat 27g; Carbohydrates 13g

Charge through your dinner rut with international fare: This dish crosses cultural boundaries by using edamame (soybeans), which are common in Asian cuisines, to create a delicious take on the garlicky Greek dip skordalia. The meal is a good source of vitamin K, which boosts bone health and aids blood coagulation. Serve a simple green salad with grape tomatoes on the side. If you're craving dessert, have a couple of squares of antioxidant-rich dark chocolate.

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Calories 482; Total Fat 24g; Carbohydrates 15g

This quick-and-easy Basque-style dinner features thick fish steaks smothered in a bright and flavorful mixture of olives, red peppers, and whole lemon slices. Each serving has a whopping 140 percent of your daily vitamin C requirement. Brown rice or whole-wheat couscous to soak up the nutrient rich sauce is all you need for a complete meal (or skip the starch for a low-carb dinner).

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Calories 341; Total Fat 14g; Carbohydrates 20g

Dried mushrooms and winter vegetables add fiber and nutrients (especially itamins A and C) to this healthy and hearty winter meal. You probably won't find a shank bone, called for in the recipe, in the meat case of the grocery store but the butcher will likely have them in the back. The bones are browned and simmered along with the meat to enhance the flavor of the soup and then removed before serving. Drop biscuits or toasted baguette slices complete the meal.

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Calories 101; Total Fat 2g; Carbohydrates 17g

Quinoa is a protein-rich whole grain that cooks up light and fluffy. If you're fond of chilled rice salads, you'll enjoy this nutritious and fresh-tasting alternative. Serve with cold meat for a picnic supper, or enjoy a double portion as your main dish.

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Photograph By: Marcus Nilsson

Calories 470; Total Fat 17g; Carbohydrates 59g

This seafood pasta dish is quick and super-easy. Whole mussels are steamed in wine with garlic, fennel seeds, and red pepper flakes, then tossed with pasta, grated cheese, and handfuls of fresh herbs. Mussels are a good source of selenium, an antioxidant mineral that guards against cancer.

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Photograph By: Romulo Yanes

Calories 197; Total Fat 3g; Carbohydrates 3g

Cooking fish in parchment with ginger and other aromatics infuses it with flavor, yielding tender, succulent fish with zero added fat. Cleanup is a snap—you just throw the parchment away. Try it with Stir-Fried Bok Choy and Cabbage for a healthy, Asian-inspired meal that's ready in less than 30 minutes.

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Photograph By: Romulo Yanes

Calories 416; Total Fat 23g; Carbohydrates 27g

Mix up your normal routine by having breakfast for dinner. This protein-packed dish is easy to whip up after a busy workweek. Concerned about the cholesterol content in this dish? The latest research suggests that cholesterol in foods actually has very little impact on blood-cholesterol levels. Stick with the breakfast theme and have a Vanilla-Date Breakfast Smoothie for dessert.

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Photograph By: Lisa Hubbard

Calories 686; Total Fat 32g; Carbohydrates 39g

This recipe is a complete meal in a bowl, providing protein, vegetables, and starch, as well as an entire day's supply of vitamins A, B6, C, K, and folate, plus plenty of calcium and iron. Most of the fat comes from monounsaturated and omega-3 fats (the "good" ones). Combining butter and canola oil cuts saturated fat and also increases the smoking point, allowing you to sear the salmon fillets nicely without setting off your smoke alarm. For dessert, have a few squares of antioxidant-rich dark chocolate.

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Photograph By: Tina Rupp

Calories 445; Total Fat 25g; Carbohydrates 29g

Rich and comforting, this winter stew delivers a healthy helping of vitamin C and niacin—the latter helps the body process cholesterol and produce energy from carbohydrates. As rabbit may be hard to come by at the grocery store, the following nutritional information assumes you'll use chicken. The traditional version, made with rabbit, is leaner, with only 10 grams of fat and 1 gram of saturated fat.

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Photograph By: Romulo Yanes

Calories 229; Total Fat 19g; Carbohydrates 11g

This pretty dish calls for a surprising yet delicious combination of foods, each with its own nutritional bonus: Scallops are an excellent source of the antioxidant selenium; cauliflower contributes vitamins C, K, and cancer-fighting compounds; spinach adds a large dose of vitamin A and folate; and dried cherries are even higher in age-fighting antioxidants than blueberries (which have gotten the majority of the media buzz for their superfood status).

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Photograph By: Kana Okada

Calories 449; Total Fat 31g; Carbohydrates 6g

This protein-rich dish is very low in carbs but fairly high in fat. Not to worry: Most of the fats are the heart-healthy monounsaturated kind, along with anti-inflammatory omega-3 fatty acids. You don't have to give up fresh greens just because summer lettuces are not in season: Escarole (a type of endive) is available year-round and its sturdy texture and slightly bitter flavor make it perfect for wilting. It's also an excellent source of vitamin K, which helps build strong bones and a healthy heart.

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Calories 397; Total Fat 20g; Carbohydrates 45g

Pair these flavorful pita pockets with a bowl of soup for a light evening meal. Fresh tomatoes and peppers offer a welcome winter burst of vitamins C and A, while the Feta cheese helps you meet your daily calcium needs. For extra protein, toss sliced grilled chicken in with the veggies. You can save time by making the filling up to two days ahead of time, but assemble the sandwiches immediately before eating to keep the bread from getting soggy.

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Photograph By: Tina Rupp

Calories 175; Total Fat 9g; Carbohydrates 1g

In this recipe, lean, well-trimmed flank steak is marinated in a flavorful mixture of wine, soy sauce, garlic, and herbs. While the steak soaks up the flavors for several hours, the active cooking time is just a few minutes. Lean beef is a great source of important minerals, including selenium and zinc, both of which are necessary for a healthy immune system. It is also packed with niacin, a vitamin needed for good circulation and healthy nerve function. Serve with a simple Arugula Salad and crusty bread, and follow the meal with a few squares of dark chocolate for dessert.

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Calories 397; Total Fat 20g; Carbohydrates 45g

Pair these flavorful pita pockets with a bowl of soup for a light evening meal—then pack the leftovers for a quick and easy brown-bag lunch. Fresh tomatoes and peppers offer a welcome winter burst of vitamins C and A, while the Feta cheese helps you meet your daily calcium needs. For extra protein, toss sliced grilled chicken in with the veggies. You can save time by making the filling up to two days ahead of time, but assemble the sandwiches immediately before eating to keep the bread from getting soggy. For dessert, have a cup of Mexican Hot Chocolate.

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Photograph By: Tina Rupp

Calories 464; Total Fat 7g; Carbohydrates 51g

Dried porcini mushrooms get double billing in this recipe: They are ground into a powder and used to coat the chicken breasts and also simmered with nutty-tasting wheat berries (which can be found at health food or gourmet grocery stores). The wheat berries are combined with wild rice for a chewy two-grain pilaf that absorbs every delicious drop of the wine-and-mushroom pan sauce. (The grains also supply a third of your day's fiber requirement). Despite its rich flavor, the dish is low in fat. A tossed green salad is all you need for a complete meal.

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Photograph By: Romulo Yanes

Calories 318; Total Fat 9g; Carbohydrates 3g

In this 15-minute recipe, simple seared tuna is dressed up with a soy, lime, ginger, and scallion dipping sauce. Yellowfin tuna, which we used in our nutritional analysis, is rich in omega-3 fatty acids—compounds that have been found to protect against heart disease by lowering triglycerides and improving the ratio of good (HDL) cholesterol to potentially damaging (LDL) cholesterol. Omega 3s have also been linked to lower incidences of both Alzheimer's and depression. Use a low-sodium soy sauce to reduce your salt intake. Serve with Wilted Watercress with Garlic. The side is a great source of vitamins C and K, which help to keep bones and joints healthy. Note: Some types of tuna are high in mercury. Visit oceansalive.org or Seafood Watch to find the best choices for your own health and for the environment.

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Calories 385; Total Fat 31g; Carbohydrates 7g

You can make this healthy recipe very quickly, since it calls for supermarket roast chicken. More economical and just as fast: Turn leftover chicken into a second nutritious dinner. Although this low-carb recipe is somewhat high in fat, the lion's share is in the form of heart-healthy unsaturated fats. Fresh apricots balance the herbal bitterness of the watercress and add a burst of beta carotene (a nutrient with many health benefits, including improving eye health). For dessert: Yogurt Granita.

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Photograph By: Elinor Carucci

Calories 403; Total Fat 5g; Carbohydrates 76g

This refreshing veggie and noodle salad makes a nutritious meatless supper for a hot summer evening. The dish is a great source of vitamins A, C, and K, and the tofu adds plenty of high-quality protein. If you are watching your salt intake, substituting low-sodium soy sauce in the dressing will cut 500mg of sodium. Have some cooling watermelon for dessert.

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Photograph By: Romulo Yanes

Calories 478; Total Fat 26g; Carbohydrates 34g

This satisfying and nutritionally complete one-dish meal can be made up to two hours ahead and eaten cold or at room temperature. The shrimp are briefly marinated in a zesty pesto vinaigrette (using store-bought pesto makes it simple) and grilled along with fresh veggies, then tossed with orzo, mozzarella, and fresh tomatoes. Much of the fat in this dish is the good-for-you monounsaturated kind; you also get a healthy dose of anti-inflammatory omega-3s.

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Photograph By: Mitchell Feinberg

Calories 216; Total Fat 9g; Carbohydrates 10g

Here's a delicious and healthy twist on a popular street-fair dish. Turkey sausage replaces the pork variety for a recipe that's lower in fat and calories yet still packed with protein. Cooking the ingredients in water instead of butter or oil cuts out even more calories. To round out the meal, pile the sausage and peppers onto a wholegrain roll and have a few clementines for dessert.

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Calories 317; Total Fat 13g; Carbohydrates 12g

The tenderloin is the leanest cut of pork, making it a good choice for those watching fat and calories. Here, a spicy rub seals in the juices and heightens flavor. A ruby-colored pomegranate sauce adds a sweet-tart accent, along with an antioxidant burst. Roasted cabbage or Brussels sprouts would make a nutritious and seasonal accompaniment.

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Photograph By: Romulo Yanes

Calories 372; Total Fat 7g; Carbohydrates 20g

Get your week off to a healthy start with a delicious meal that's high in protein, B vitamins, and heart-helping omega-3 fats. Miso adds a rich, savory flavor as well as immune-boosting zinc, manganese, and copper. The accompanying recipe for zucchini and snow-pea salad rounds out the meal and adds a healthy dose of fiber. For dessert, toss some plums on the grill while it's still hot.

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Photograph By: Romulo Yanes

Calories 414; Total Fat 15g; Carbohydrates 55g

Throw the vegetables and "dessert" on the grill alongside the seafood entrée—all three get basted with the same delicious sweet-and-spicy peanut sauce. What could be simpler? This all-in-one meal boasts 10 grams of fiber plus a multiday supply of vitamins A, C, and K. Bok choy is also a terrific source of calcium, which most of us don't get nearly enough of.

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Photograph By: Lisa Hubbard

Calories 301; Total Fat 19g; Carbohydrates 11g

Shrimp, scallions, and mushrooms are lightly cooked with eggs and then topped with a rich-tasting brown sauce for a delicious Asian take on the frittata. Don't be alarmed by the cholesterol count from this dish: The latest research suggests that eating cholesterol-rich foods like eggs and shrimp is unlikely to contribute to high cholesterol levels. Both are great sources of protein and the antioxidant mineral selenium. Bean sprouts are a very good source of vitamins C and K. Serve with stir-fried bok choy on the side and fruit salad with ginger syrup for dessert.

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Photograph By: Romulo Yanes

Calories 318; Total Fat 18g; Carbohydrates 8g

Curry powder and jalapeños pump up the flavor and also add an anti-inflammatory kick to this quick, easy, and healthy grilled steak recipe. A cooling chutney, featuring fresh summer produce at its flavorful and nutritional best, tames the heat. Serve with grilled corn.

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Photograph By: Romulo Yanes

Calories 319; Total Fat 4g; Carbohydrates 42g

Although leaner and milder than salmon, mahi-mahi is also a good source of heart-healthy omega-3 fatty acids. Store-bought tapenade doubles as a quick marinade for the fish and seasoning for the couscous, producing a sophisticated and savory meal in just a few minutes of active time. Pair with a green salad or broiled, grilled, or sautéed zucchini and finish with fresh fruit for a quick and healthy dinner.

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Photograph By: Elinor Carucci

Calories 283; Total Fat 11g; Carbohydrates 9g

The salmon in this dish provides a wide variety of benefits. It's a great source of heart-healthy omega-3s, and its essential fatty acids reduce inflammation, further protecting the heart. Add whole grains and fiber by serving with brown rice. An orange makes a nice dessert.

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Calories 169; Total Fat 6g; Carbohydrates 21g

Made with frozen green peas rather than dried split peas, this fresh-tasting soup is perfect for warm weather. You might be surprised to learn just how nutritious the humble pea is: It's a great source of fiber and protein, but also supplies antioxidants like vitamin A and C. Serve with Arugula and Fava Bean Crostini for a light, healthy supper.

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Calories 184; Total Fat 6g; Carbohydrates 1g

Looking for an alternative to pork chops? Well-trimmed pork loin is low in calories and fat. Rosemary adds a wonderful aroma and flavor to the dish without upping the sodium—the herb has also been found to improve digestion and circulation. Serve with Roasted Broccoli with Asiago, and add more fiber to the meal by eating fresh fruit for dessert.

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Calories 208; Total Fat 7g; Carbohydrates 34g

Tired of pasta, potatoes, and rice? This fluffy whole-grain pilaf spiked with allspice, cayenne, and apricots is an exceptionally heart-healthy alternative to the usual starches. It's very low in fat, cholesterol, and sodium and high in fiber. Try it as a side dish for pork or chicken—or just toss in some toasted walnuts or almonds and steamed veggies for a light vegetarian one-dish meal.

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Calories 448; Total Fat 17g; Carbohydrates 41g

In an unusual twist on a classic, fresh lemons, brushed with olive oil and roasted, and reduced chicken stock create a richly flavored sauce for roasted chicken and potatoes. Bonus for fans of the Zone diet: By itself, this recipe is about one third each carbohydrate, fat, and protein—add some extra carbohydrates in the form of steamed broccoli, and you'll have the perfect meal (40 percent carbs, and 30 percent each of protein and fat).

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Calories 489; Total Fat 21g; Carbohydrates 24g

This impressive dish is largely hands-off: You simply combine the lamb, Moroccan spices, and water, and simmer until the meat is fragrantly tender. Caramelized sweet onions are tossed in at the end, adding rich flavor and plenty of disease-fighting compounds called allicins. For dessert, have some low-fat Greek-style yogurt with fresh apricots and a touch of honey.

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Calories 239; Total Fat 19g; Carbohydrates 18g

This dish gives new meaning to the term "eye candy." The bold and vibrant rainbow from roasted peppers, eggplant, and zucchini brightens up your plate, and digging in will help protect your vision as well. Pigments found in this dish, known as carotenoids, have been found to prevent a range of conditions including the eye disease macular degeneration. Have watermelon cubes for dessert to really protect those peepers.

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Calories 328; Total Fat 16g; Carbohydrates 5g

This low-calorie and low-carb dish comes together quickly and easily but is elegant enough for company. Yellowfin tuna is a good source of omega-3 fats, which improve your cardiovascular health and fight inflammation. Some research also indicates that omega-3s may reduce depression. The flavorful herb salad is much higher in antioxidants than regular lettuce. For dessert, try grilling some halved and pitted plums.

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Photograph By: Aya Brackett

Calories 467; Total Fat 17g; Carbohydrates 57g

You can use practically any mixture of wild, dried, and fresh mushrooms in this flexible recipe. Each has its own distinctive shape, texture, and subtle flavor—but all mushrooms have powerful antioxidant and immune-bolstering properties. For color and an extra nutrient boost, try substituting spinach pasta. Serve with a simple green salad and, for dessert, Dried Cherry and Raisin Rice Pudding.

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Photograph By: Romulo Yanes

Calories 257; Total Fat 15g; Carbohydrates 9g

Pressed for time? You can turn out this succulent Chinese favorite almost as quickly as you can pick up up takeout. It's much better for you than the average to-go fare, too. This recipe keeps fat, sodium, and cholesterol to a minimum, and the broccoli provides almost an entire day's worth of vitamin C plus cancer-fighting compounds called indoles.

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Calories 171; Total Fat 5g; Carbohydrates 2g

The miso in the vibrant, gingery marinade for these quick-cook chicken breasts adds exotic flavor plus isoflavones—compounds that keep your heart healthy and your bones strong. Serve the chicken with the Roasted Corn and Edamame Salad suggested with the recipe, or with simple steamed broccoli or spinach. For dessert, have Asian Fruit Salad with Papaya Mint Sauce.

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Photograph By: Ann Stratton

Calories 371; Total Fat 30g; Carbohydrates 11g

In this easy twist on a Chinese classic, shrimp and mushrooms are slathered with a fragrant paste of scallions, garlic, and ginger and then oven-roasted rather than stir-fried. Ginger and garlic are powerful (and delicious) ways to reduce inflammation and protect your heart. Serve with brown rice or buckwheat noodles for a quick weeknight supper.

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Photograph By: Tina Rupp

Calories 240; Total Fat 10g; Carbohydrates 16g

This is really a meat-and-mushroom loaf, with crimini mushrooms and ground turkey in almost equal quantities. The fungi add flavor and keep this low-fat meatloaf moist. Mushrooms are also very high in antioxidants. For a more nutritious and lower-carb spin on traditional mashed potatoes, try adding parsnips, celeriac, or rutabaga to the mix. For dessert, assemble Baked Apples with Cranberries, Raisins, and Apricots ahead of time and pop them in the oven when the meatloaf is halfway cooked.

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Photograph By: Romulo Yanes

Calories 396; Total Fat 18g; Carbohydrates 26g

Whip up this satisfying dinner and combine the comforting appeal of a stew with the exotic flavors of Morocco. Although low in carbohydrates, this dish still serves up 17 percent of your daily fiber needs. It's also rich in vitamin B6, which is essential for the production of serotonin, a mood enhancer. Prepare a nice green salad to go alongside or some crisp broccoli for a great low-carb dinner. For dessert, have a handful of grapes, or serve Grape, Blueberry, and Apricot Compote over low-fat or frozen yogurt.

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Photograph By: Brian Leatart

Calories 244; Total Fat 4g; Carbohydrates 19g

Breaded fish fillets don't have to be fried and fatty. This quick and easy baked version uses wheat germ instead of bread crumbs, which adds flavor and fiber. Pair with oven-roasted fries, and you'll get all the fun of fish and chips without the excess calories, fat, and sodium.

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Calories 274; Total Fat 10g; Carbohydrates 15g

You can prepare this healthy, restaurant-quality dinner at home in just minutes. Tender-crisp cabbage makes a colorful bed for scallops spiced with turmeric, cumin, nutmeg, and cloves. Cabbage and other cruciferous vegetables contain indoles, compounds that have been found to help guard against breast and other certain cancers. Scallops are an excellent source of selenium, another potent cancer-fighter. Alongside, serve brown rice, or just a simple salad for a lower-carb meal.

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Photograph By: Romulo Yanes

Calories 344; Total Fat 25g; Carbohydrates 11g

Eggs are a great source of protein, iron, and B vitamins, so why relegate them only to breakfast? This low-carb dish is ideal for a light supper and provides one third of your daily calcium needs. Sweet potatoes are rich in immune-boosting Vitamin A and have a lower glycemic index than regular potatoes, which means they're less likely to cause blood-sugar spikes. To reduce fat and cholesterol, substitute 2 percent milk for whole milk.

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Photograph By: Romulo Yanes

Calories 339; Total Fat 14g; Carbohydrates 7g

This dish requires just 15 minutes of active time followed by a several fragrant hours of slow-cooking. Braising is an easy way to get melt-in-your-mouth tenderness from an economical cut of meat, and the long, moist cooking method allows the spicy and smoky flavors of the orange peel, cinnamon, and coffee to meld and deepen. The dish is low in carbohydrates and a great source of vitamin B12 and immunity-enhancing zinc.

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Calories 256; Total Fat 9g; Carbohydrates 25g

Concentrated pomegranate juice and fresh pomegranate seeds intermingle for an antioxidant double whammy in this brightly colored, vibrantly flavored dish. The lamb is a great source of zinc and selenium, which bolster your immune system. Combine with brown rice and steamed green beans for a complete meal.

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Photograph By: Sang An

Calories 425; Total Fat 18g; Carbohydrates 31g

This is true comfort food, with a healthy twist: The spicy tomato sauce that tops the meatloaf is a great source of lycopene, which protects against cancer and heart disease. Garlicky sautéed spinach makes an easy nutrient-packed side, supplying 100 percent of the day's vitamin A requirements. Frozen ground buffalo (or bison) is available in many grocery stores, but if you can't find it, you can substitute extra-lean ground beef.

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Photograph By: Tina Rupp

Calories 343; Total Fat 7g; Carbohydrates 46g

Satisfy your craving for south-of-the-border flavors with this protein-rich dinner. This quick and easy burrito is packed with two kinds of fiber: The insoluble variety from the veggies promotes a healthy digestive tract, while soluble fiber provided by the black beans helps lower cholesterol. An added bonus: Research suggests that soluble fiber helps keep your blood sugar on an even keel.

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Calories 537; Total Fat 9g; Carbohydrates 83g

If you find lentils a bit bland on their own, you'll love this soup, which is spiced up with lots of ginger, garlic, and curry powder; the spices make it highly anti-inflammatory as well as flavorful. Wilted spinach adds texture along with valuable iron. This soup is also particularly high in fiber, with more than a day's supply in each serving.

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Calories 334; Total Fat 14g; Carbohydrates 23g

This elegant dish of shellfish steamed in an aromatic broth of garlic, shallots, sherry, and saffron is ready in just 30 minutes. Mussels are very high in vitamin B12 and iron (both of which help prevent anemia), as well as the antioxidant mineral selenium. They also provide DHA, an omega-3 fatty acid that promotes healthy brain function. Serve over pasta or with a crusty loaf of bread to soak up all the garlicky juices.

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Photograph By: Kana Okada

Calories 386; Total Fat 17g; Carbohydrates 18g

More of a stew than a soup, this satisfying and nutritious one-pot meal is perfect for a cold winter night. Tomato paste is a concentrated source of cancer-fighting lycopene. This meaty dish is also a full of B vitamins and zinc, which can help ward off a cold. Honey-Glazed Baked Apples Filled with Dried Fruit make for an easy winter dessert.

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Calories 399; Total Fat 22g; Carbohydrates 43g

These hearty and well-seasoned veggie burgers will delight the vegetarians at your next cookout. And don't be surprised if you have a few defections from the meat-eaters in the group as well! A fiber-rich mixture of bulgur wheat, walnuts, and beans gives the patties a satisfying texture and combines for good-quality protein. Serve with baked potato chips and a strawberry-soy milk shake. (Note: You can skip the mayonnaise or use a product like Nayonaise to make the burgers vegan.)

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Calories 223; Total Fat 7g; Carbohydrates 11g

The tomatillos (also called "husk tomatoes" or "Mexican green tomatoes") in this speedy, low-cal, and bright-tasting dish are a rich source of vitamins C, K, and niacin. A sprinkling of pumpkin seeds adds crunch and boosts your intake of phytosterols, which can help lower LDL, or "bad" cholesterol. Pumpkin seeds are also packed with potassium, an important nutrient for lowering blood pressure. For an extra dose of potassium, have a Canyon Ranch Cocoa Chimichanga with bananas for dessert.

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Photograph By: Yunhee Kim

Calories 482; Total Fat 32g; Carbohydrates 9g

Here's an attractive and upscale dinner that requires only six ingredients and fewer than 30 minutes of preparation time. The recipe is quite low in carbohydrates and high in protein (as well as fat, admittedly), and very satisfying for less than 500 calories per serving. Sun-dried tomatoes are an excellent source of vitamin C, and artichokes help improve your liver's ability to rid your body of toxins.

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Photograph By: Wyatt Counts

Calories 272; Total Fat 10g; Carbohydrates 16g

Pork chops are an excellent lean protein choice if you are tired of chicken or turkey. In this low-calorie, low-fat, and speedy dish, savory sautéed chops are perked up with sweet apples and pungent horseradish. This hearty meal also boasts a low-sodium content and is rich in selenium, a micronutrient needed for healthy immune function

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Calories 305; Total Fat 28g; Carbohydrates 7g

Sautéed onions, warm Feta cheese, and heart-healthy olive oil give this salad some heft, making it just right for a comforting winter meal. Spinach is high in vitamin A and iron, and the Feta (which is lower in calories and fat than many other cheeses) contributes calcium for strong bones. Paired with a lean protein such as grilled shrimp or chicken, this is a great option if you're following a low-carb diet—if you're not, try adding toasted pita chips for crunch.

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Photograph By: Tina Rupp

Calories 360; Total Fat 19g; Carbohydrates 14g

Delight your family (or just yourself) with this low-carb Mediterranean fare—it's a top-rated recipe on Epicurious. Dill, one of the traditional Greek spices used in the dish, is packed with kaempferol, an antioxidant linked to lower levels of heart disease. Shrimp, which is loaded with vitamin B12, may also help protect your ticker by lowering blood levels of homocysteine (a risk factor for heart disease). Continue the Hellenic theme and have Roasted Plums with Greek Yogurt for dessert.

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Photograph By: Romulo Yanes

Calories 203; Total Fat 5g; Carbohydrates 12g

Impress guests or just your family with this light and elegant dish. Think you don't like cauliflower? Wait till you try it browned in garlic-infused oil and simmered in wine—this broth is then used to steam the seafood, giving the whole dish a wonderful, heady aroma. Plus, fresh cauliflower is a terrific source of vitamin C during the winter, when other sources, such as fresh tomatoes and peppers, are out of season in much of the country.

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Photograph By: Romulo Yanes

Calories 417; Total Fat 22g; Carbohydrates 3g

You may not be used to thinking of steak as a healthy option, but sirloin is a relatively lean cut, especially if you trim any visible fat. In addition, about half the fat is of the healthy monounsaturated variety. A quick sauce of chopped olives seasoned with red pepper and parsley (which is brimming with antioxidant flavonoids) keeps it interesting. Pair with Wilted Spinach with Nutmeg Butter for a complete low-carb meal (if you're watching your fat and calorie intake, feel free to cut down on the amount of butter you use in this dish—just a touch adds a rich flavor).

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Photograph By: Romulo Yanes

Calories 157; Total Fat 12g; Carbohydrates 9g

Perfect as a side or a main dish, this colorful and superspeedy salad provides 12 percent of your daily protein needs. Spinach is a great source of vitamin K, which is necessary for strong bones. Celery adds crunch and is full of potassium, an essential mineral that has been found to help lower blood pressure. Have some Strawberry Panna Cotta for dessert to further boost your potassium intake—strawberries are a very good source of the nutrient.

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Calories 286; Total Fat 13g; Carbohydrates 15g

This healthy, sweet, and tangy salad was developed for and taste-tested by children, but it's sure to bring people of all ages to the table. It's a particularly good dish for those watching their weight, since it is low in calories yet full of vitamins, minerals, and protein. Natural peanut butter, which has no added sugars and preservatives, gives the dressing a clean, rich flavor. For dessert, have Asian Fruit Salad with Papaya Mint Sauce.

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Photograph By: Kevin Hart

Calories 171; Total Fat 5g; Carbohydrates 2g

A spicy miso marinade perks up chicken breasts (which can sometimes be bland) for a meal that's big on flavor but light on fat and calories. Miso is made from fermented soybeans, which are rich in cancer-fighting chemicals called genistein and daidzein. Ginger, garlic, and red pepper are all potent anti-inflammatory spices that fight disease and aging. The Roasted Corn and Edamame Salad linked to from the recipe goes beautifully with the chicken. For dessert, have a piece of fruit or get fancier with Asian Fruit Salad with Papaya-Mint Sauce.

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Calories 324; Total Fat 4g; Carbohydrates 57g

Don't be afraid of the amount of garlic in this recipe. For one thing, garlic is great for your heart and helps boost your immunity to colds and flu. Most of the garlic in this recipe is also cooked to tame its bite and bring out its natural sweetness and depth. Orange peppers add loads of vitamin C and A, and white beans contribute fiber and protein to this low-fat but satisfying vegetarian entrée. Have some balsamic berries over vanilla ice cream for dessert—to keep calories and fat in check, have a very small scoop or use low-fat ice cream and load up on the strawberries.

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Photograph By: Romulo Yanes

Calories 597; Total Fat 23g; Carbohydrates 59g

Looking for an alternative to burgers? These savory Moroccan beef patties are spiced with red and black pepper, cumin, coriander, and cinnamon, and served over couscous (try whole-wheat). The cayenne in this recipe reduces your appetite, helping you avoid overeating. Serve the patties with a green vegetable to round out the meal—for something supereasy, just toss frozen or fresh spinach right in the pot with the couscous. If you'd like dessert, have a small piece of antioxidant-rich dark chocolate.

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Calories 656; Total Fat 20g; Carbohydrates 96g

This hearty and satisfying pasta dish is low in sodium and cholesterol, and the clams provide plenty of protein, iron, B12, manganese, and selenium. Red pepper flakes punch up the flavor and give the dish an anti-inflammatory boost as well. A crisp green salad completes the meal.

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Calories 332; Total Fat 17g; Carbohydrates 2g

Chimichurri is a traditional Argentinean herb sauce made from chopped parsley, seasonings, olive oil, and lemon juice or vinegar. It's a quick and easy way to add a burst of flavor (plus a host of antioxidants) to simple grilled meats and fish. Here, it tops grilled halibut for a flavorful and healthful low-carb dish. For dessert, try avocado gelato

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Photograph By: Romulo Yanes

Calories 294; Total Fat 13g; Carbohydrates 5g

For this ten-minute main, center-cut pork chops are brushed with a simple but sophisticated glaze of Dijon mustard, brown sugar, and tarragon, and then grilled. Most of the fat in the pork is the healthier, unsaturated type. Pork is also rich in selenium, an important antioxidant mineral that helps prevent prostate and other cancers. For a vitamin C and fiber boost, try the accompanying grilled coleslaw recipe on the side and grill some peaches for dessert.

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Photograph By: Tom Schierlitz

Calories 417; Total Fat 22g; Carbohydrates 3g

You may not be used to thinking of steak as a healthy option, but sirloin is a relatively lean cut, especially if you trim any visible fat. In addition, about half the fat is of the healthy monounsaturated variety. A quick sauce of chopped olives seasoned with red pepper and parsley (which is brimming with antioxidant flavonoids) keeps it interesting. Add a tossed salad or sautéed spinach for an easy low-carb meal.

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Photograph By: Romulo Yanes

Calories 431; Total Fat 32g; Carbohydrates 11g

Bison (or buffalo) tastes a lot like beef, but it's much leaner and healthier. Here, ground bison is combined with toasted cumin, coriander, and fennel seeds to make aromatic mini meatballs, served with a bright-green yogurt dipping sauce. Don't be put off by the long ingredient list: The food processor does most of the hard work. Also, the cilantro-yogurt sauce can be made ahead. Serve with whole-wheat pita or flatbread, and sautéed veggies such as zucchini and red peppers. Have some fresh seasonal fruit for dessert.

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Photograph By: Tom Schierlitz

Calories 370; Total Fat 29g; Carbohydrates 16g

Going meatless once or twice a week is a great way to eat healthier, lighten your impact on the environment, and save money. This flavorful, nutritious, and super-quick meal makes it easy, too. Red bell peppers and spinach are both antioxidant superstars—one serving of this dish supplies an entire day's worth of vitamins A, C, and K. The meal is very low in saturated fat and cholesterol-free. Serve with brown rice and have some fresh fruit for dessert.

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Photograph By: Con Poulos

Calories 426; Total Fat 21g; Carbohydrates 44g

This robust ribollita or soup—made with garlic, beans, tomatoes, kale, and a little ham—simmers fragrantly for an hour, creating great home-cooked flavor, but requires only about 20 minutes of active time. And it tastes even better the next day. Kale is a nutritional all-star: A single serving boasts a day's worth of vitamin C and E and even a couple of grams of protein! It's also a good vegetarian source of absorbable calcium. Because it can tolerate cold temperatures, fresh kale is available at most farmers' markets through late fall.

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Calories 194; Total Fat 10g; Carbohydrates 17g

This colorful salad is hearty enough to make a meal, thanks to protein-rich lentils and fiber-packed pumpkin. (For best results, save the big Halloween pumpkins for the front porch and pick up a small sugar pumpkin or butternut squash for the salad—the smaller varieties are sweeter and less watery.) The serving size analyzed here is enough for a first course; double it and add a hunk of crusty sourdough bread for a light and healthy supper.

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Photograph By: Willian Meppem

Calories 505; Total Fat 14g; Carbohydrates 67g

This seasonal combination of winter squash, spinach, and shellfish is so vitamin-packed and nutritionally complete, it's practically like taking a multivitamin (but far more delicious and satisfying). The one thing missing is a good dose of calcium—a perfect excuse to have some frozen yogurt for dessert.

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Photograph By: Tom Schierlitz

Calories 269; Total Fat 13g; Carbohydrates 37g

We love soups for cool fall days, and this one packs an entire day's worth of vegetables and antioxidants into one hearty bowl. Plus, it'll keep in the fridge for up to a week. Serve with bread and cheese for a busy weeknight supper, and pour the leftovers in a thermos for a healthy lunch later in the week. Want dessert with that? Have some Concord grapes (or another fruit that's in season at your farmers' market).

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Photograph By: Romulo Yanes

Calories 495; Total Fat 25g; Carbohydrates 71g

This tasty pasta with garlic, onions, broccoli rabe, and Parmesan cheese is cooked "risotto style" in chicken broth, which adds flavor and gives the dish a velvety texture. Broccoli rabe adds a pungent yet sweet flavor and is chock-full of vitamins—literally from A to zinc. Don't be alarmed by the fat content of this dish—it comes mostly from heart-healthy olive oil, which is rich in nutrients known as polyphenols that have been found to help lower LDL cholesterol, a major risk factor for heart disease. For dessert, have a small slice of light Chocolate Marble Cheesecake.

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