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 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 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 374; Total Fat 24g; Carbohydrates 23g

Lamb is a great alternative to chicken or beef if you are looking to shake up your dinner routine. This dish in particular is low in refined carbohydrates and rich in satisfying protein. The cinnamon used to coat the lamb adds a sweet but pungent punch and may be beneficial to those who are pre-diabetic or have Type II diabetes. Research has indicated that cinnamon may slow the rise in blood sugar, preventing large surges in insulin.

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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 283; Total Fat 13g; Carbohydrates 31g

Move over broccoli and Brussels sprouts: Kale is the new cruciferous veggie taking the spotlight on dinner tables across America. Kale is loaded with an array of vitamins including K, A, and C. It is also a great source of calcium—perfect for those who steer clear of dairy. This warm, hearty soup, loaded with chickpeas and accented with chorizo, is satisfying enough on its own, but feel free to add a whole-grain roll on the side and a few squares of dark chocolate for dessert.

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Photograph By: Romulo Yanes

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 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 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 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 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 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 648; Total Fat 51g; Carbohydrates 12g

This protein-rich, low-carb salad is a great source of vitamins A and K, nutrients that help protect your vision and the health of your bones. To make your meal lower in fat and calories, use less blue cheese and pecans than called for in the recipe—both are rich and flavorful, so a little goes a long way.

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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 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 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 300; Total Fat 10g; Carbohydrates 43g

Shiitake mushrooms contribute a meaty flavor to the vegetarian broth, plus a wide array of nutrients that support your immune system, including niacin, zinc, and selenium. Eggs poached right in the broth add extra protein to round out the meal. If you are watching your dietary cholesterol intake or don't eat animal products, you'll find the soup is also delicious without the egg. Serve with Cheesy Sweet Potato Crisps to add some crunch and calcium.

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Calories 285; Total Fat 16g; Carbohydrates 3g

For this quick, light dish, thin fish fillets are topped with a zesty lemon juice, garlic, and soy vinaigrette and baked for less than ten minutes. Flounder is low in calories and fat and high in vitamin B12, which recent studies suggest helps ward off Alzheimer's and other forms of age-related dementia. Pair with Orzo and Herbed Sugar Snap Peas for a boost in vitamin C, an antioxidant that can bolster your immune system during cold and flu season. Further increase your vitamin C and add fiber by having an orange for dessert. You can find other good sources of vitamin C with Nutrition Data's Nutrient Search Tool.

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Calories 432; Total Fat 21g; 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.

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Photograph By: Tom Schierlitz

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 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 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 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 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 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 14g; Carbohydrates 32g

Shake up your dinner routine with this tasty, low-carb, and superfast "spaghetti" dinner. Spaghetti squash can be used almost anywhere you'd use regular pasta, and it's loaded with antioxidants such as vitamin C. In addition, the folic acid in the squash might protect against heart disease and Alzheimer's. To add protein and additional fiber, toss a can of drained and rinsed chickpeas into the mix. Have a couple squares of antioxidant-rich extra-dark chocolate for dessert.

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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 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 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 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 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 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 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 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 293; Total Fat 11g; Carbohydrates 16g

When you need a quick and healthy dinner idea, seafood is a sure bet. You can turn out this fine-dining fare in under 30 minutes. This recipe beautifully marries salty and spicy (from the curry-dusted scallops) with sweet and tart (in the lime-spiked pea purée). Curry powder is a powerful natural anti-inflammatory thanks to its main ingredient, turmeric.

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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 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 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 good source of B vitamins and zinc, which can help ward off a cold. Baked apples make for an easy winter dessert.

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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 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 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 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 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 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 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 a half an hour, so they're a great quick dinner. Brightly colored turmeric is a potent antioxidant and a traditional Ayurvedic remedy for allergies. If the outdoor grill is covered with snow, these work just as well on an indoor grill or in the broiler. For a simple side, thread cipollini onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken.

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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 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 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 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 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 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 330; Total Fat 6g; Carbohydrates 22g

This comforting shellfish stew is low in calories and packed with protein. Shrimp and clams are especially high in zinc, a mineral needed by the body to create insulin, which helps regulate blood sugar. Zinc has also been found to reduce the symptoms and duration of colds and flu. If you'd like, stir in some brown rice or quinoa to get in a serving of whole grains and to boost your intake of fiber.

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Calories 410; Total Fat 22g; Carbohydrates 8g

Cumin seeds not only provide a burst of flavor in this quick dish, they also protect the body by removing harmful compounds known as free radicals. Ginger has been shown to provide relief from common gastrointestinal problems and has even been linked to reduced arthritis pain. For dessert: low-fat Lemongrass Sorbet with Mango.

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Photograph By: Romulo Yanes

Calories 334; Total Fat 15g; Carbohydrates 8g

Celebrity chef Marcus Samuelsson served this dish to kids attending a YMCA cooking class and won rave reviews from them. It's not just tasty and kid-approved, though—it's also rich in protein and healthy fats. Although they may sound like an unlikely pair, maple syrup and mustard combine for a tangy, sweet glaze that's perfect for the robust flavor of tuna. Samuelsson's Pear-Potato Salad makes the perfect side.

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Photograph By: Paul Brissman

Calories 379; Total Fat 12g; Carbohydrates 53g

Fresh lime juice, tomato, and cilantro enliven this nutritious side dish. Serve it with baked or roasted chicken and a green vegetable. With 14 grams of protein and plenty of iron, it also makes a satisfying vegetarian entrée or lunch. Note that many brands of quinoa no longer require rinsing—check the box to see if you can eliminate that step. Presto: This quick meal just got even faster!

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Photograph By: Romulo Yanes

Calories 224; Total Fat 21g; Carbohydrates 10g

Of course broccoli is good for you, but if you are beginning to tire of it, here's a dish that will rekindle your passion. In this recipe—created by Mark Bittman, The New York Times columnist and cookbook author—the cruciferous superfood is roasted to concentrate its flavor and then tossed with an addictive tangy-sweet cumin-raisin sauce. The broccoli pairs wonderfully with all sorts of main courses, including turkey, pork, and beef.

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Calories 436; Total Fat 16g; Carbohydrates 20g

This seafood stew takes about ten minutes of active time and then simmers fragrantly for half an hour while you unwind with a glass of the red wine that goes into the recipe (another good reason only to cook with wine you enjoy drinking). The vitamin C in the tomato-y broth helps your body absorb the iron in the seafood more efficiently. For quick crostini to serve alongside, brush whole-wheat baguette slices with olive oil and toast in the oven until browned.

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Calories 459; Total Fat 24g; Carbohydrates 49g

You can easily make a one-dish meal out of this classic, hearty Portuguese soup called caldo verde. Kale is a nutritional over-achiever, providing several days' worth of vitamins A, C, and K, and a decent amount of fiber and calcium to boot. Note: The soup is relatively high in sodium, which you can reduce by choosing a lower-sodium sausage and/or salting the broth with a light hand.

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Calories 356; Total Fat 18g; Carbohydrates 29g

Buffalo (or bison) meat is becoming increasingly popular as a healthful alternative to beef. Its flavor is quite similar to that old standby—and not gamy, as some people fear—but it tends to be much leaner, so take care not to overcook it. Look for it fresh or frozen in the meat section of your grocery store or at your butcher or local farmers' market. Fire-roasted red pepper sauce adds vibrant color, smoky flavor, and loads of vitamin C.

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Calories 669; Total Fat 87g; Carbohydrates 87g

This colorful, heart-healthy, and super-satisfying stew provides you with more than half the day's requirement for both folic acid and fiber. The ham imparts a wonderful meaty flavor—choose an extra-lean cut to keep calories in check, or substitute smoked turkey sausage if you don't eat pork. For a lighter version, serve without the baguette slices to eliminate 188 calories and 37 grams of carbohydrates per serving. For dessert, have some refreshing frozen grapes.

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Calories 425; Total Fat 21g; Carbohydrates 31g

Here's a dish that's both exotic and comforting: juicy lamb, fragrant with cinnamon, cumin, coriander, and orange peel, nestled on a rustic garbanzo mash instead of standard spuds. Plus, it's a protein powerhouse and a great source of B vitamins. With all this flavor you don't need a lot of salt, making this recipe relatively low in sodium as well.

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Photograph By: Kana Okada

Calories 418; Total Fat 24g; Carbohydrates 31g

Brilliant greens, deep-orange yams, and crispy browned tofu with a delectable mustard-seed crust all add up to one gorgeous meal. It's also a nutritional bonanza: The soy protein in tofu helps to lower cholesterol and may protect against several forms of cancer. Hearty kale is loaded with vitamins A, C, and K, and sweet potatoes are a great source of fiber and cancer-fighting beta-carotene.

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Photograph By: Tina Rupp

Calories 173; Total Fat 8g; Carbohydrates 8g

These moist herbed sausage patties are rich in protein and an excellent source of selenium, an essential trace mineral needed for healthy immune function. Pair with sweet and spicy Cardamom Apple Sauce—it's chock-full of vitamin C, which also helps keep your immune system going strong.

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Calories 445; Total Fat 25g; Carbohydrates 29g

This rich and comforting winter stew delivers a hearty helping of vitamin C, which promotes healthy skin and nails, and niacin, which helps the body process cholesterol and convert carbohydrates into energy. As rabbit may be hard to come by at the grocery store, the following nutritional information assumes you'll use chicken. The traditional rabbit version is even leaner, with only 10 grams of fat and 1 gram of saturated fat.

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Photograph By: Romulo Yanes

Calories 318; Total Fat 16g; Carbohydrates 36g

Here's a great recipe for Meatless Monday. Almost everything you need to make this satisfying, nutritious soup is probably in your cupboard right now. Canned beans provide fiber and protein, and smoked paprika and sun-dried tomatoes make it anything but bland.

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Calories 307; Total Fat 9g; Carbohydrates 5g

This elegant, healthful supper is ready in less than 30 minutes. A simple wine reduction flavored with sweet grapes and tangy capers complements the mild flavor of the fish. For a low-carb meal, serve with steamed broccoli or Lemon-Roasted Green Beans with Marcona Almonds.

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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. The apricots are a good source of immune-boosting vitamin A. 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 494; Total Fat 6g; Carbohydrates 53g

Here's a stick-to-your-ribs meal that's healthy, high in protein and fiber, and low in fat and calories. To save prep time, use canned beans instead of soaking dried beans overnight. This recipe calls for cooking boneless, skinless chicken breasts, but it's also a great way to use up leftovers. Just about any type of protein will work, including rotisserie chicken, turkey, ground beef, or vegetarian meat substitutes. Have a delicious low-fat and cholesterol-free Almond Macaroon for dessert.

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Calories 464; Total Fat 31g; Carbohydrates 20g

No need for sodium-laden takeout: Satisfy your Chinese food cravings with this healthy and easy-to-prepare stir-fry. The crunchy vegetables, including onions, peppers, and celery, contain fiber as well as phytonutrients, disease-fighting compounds found only in plants. Red peppers are especially high in lycopene, which has been found to reduce the risk of certain cancers. Have fresh fruit for dessert to further increase your intake of fiber and phytonutrients.

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Calories 273; Total Fat 12g; Carbohydrates 38g

This is one of those great side dishes that can double as a vegetarian entr&eactue;e. Butternut squash and red peppers add gorgeous color as well as valuable antioxidants. Crunchy pumpkin seeds are a good source of zinc and selenium, both of which boost the immune system. The seeds also contain protein and healthy fats—two things that keep you full and satisfied.

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Calories 316; Total Fat 14g; Carbohydrates 11g

Trying to follow the Mediterranean diet? This recipe fits the bill perfectly. Salmon (rich in omega-3s) and olive oil (mostly monounsaturated fat) contain the ideal combination of heart-healthy fats. Serve with kale or mustard greens; their slight bitterness makes a nice contrast to the richness of the fish and ups the nutritional ante even further. Enjoy some fiber-rich Poached Rum Raisin Pears for dessert.

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Photograph By: Yunhee Kim

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 435; Total Fat 25g; 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 (a.k.a. bison) is a good source of lean protein and is available in many grocery stores, but if you can't find it, you can substitute extra-lean ground beef. For dessert, have one Deep Dark Chocolate Cookie (they're made without butter and egg yolks, so they're lower in calories and fat than many traditional cookies).

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Photograph By: Tina Rupp

Calories 349; Total Fat 24g; Carbohydrates 1g

Dress up traditional roast chicken breasts with a piquant spice rub and get bonus health benefits in the bargain: Chili powder contains cumin, which aids digestion and supports liver function, and cayenne pepper gives your metabolism a boost. If you're watching your sodium intake, skip the salt and add more of the other spices called for, to taste. Serve with Honey-Orange Butternut Squash; the subtle sweetness complements the slightly spicy chicken.

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Calories 590; Total Fat 20g; Carbohydrates 54g

This pasta tossed with sautéed mushrooms, fresh radicchio, and cheese is a quick and easy meal to prepare after you get home from work. Mushrooms are the only vegetable source of vitamin D, which is important for bone health and may ward off certain cancers. New research suggests that storing mushrooms near UV light boosts their vitamin D content, so keep an eye out for news about light-treated mushrooms—they could be the next big thing hitting your grocer's shelves. For dessert, have some diced fruit with a dollop of Greek yogurt and honey.

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Calories 344; Total Fat 7g; Carbohydrates 60g

This quick and easy dish is as colorful as it is nutritious. Butternut squash is rich in beta-carotene, and lima beans add protein and fiber. Serve with a simple mesclun salad, and add ripe pears for dessert.

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Calories 103; Total Fat 4g; Carbohydrates 13g

This easy make-ahead dip, served with cut-up fresh vegetables and high-fiber crackers, is a perfect low-calorie Thanksgiving appetizer. You can snack on it throughout the day without blowing your calorie budget. Research shows that people who are most successful at maintaining a healthy weight do not "take a vacation" from their healthy lifestyles on weekends or holidays.

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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 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 347; Total Fat 18g; Carbohydrates 5g

The fresh flavors of basil, oregano, tomato, and olives in this grilled tuna dish summon up warmer, sunnier climes—a nice trick as the days get shorter and darker. When making the marinade for the tuna steaks, feel free to substitute a tablespoon of anchovy paste for the finely chopped filets referenced in the recipe—both are a good source of omega-3 fatty acids. For dessert, have store-bought frozen yogurt or, if you have time, make Lemon-Ginger Frozen Yogurt.

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Calories 388; Total Fat 19g; Carbohydrates 9g

This protein-packed dish is a cinch to prepare and will win rave reviews (it got a 3.5-fork rating out of 4 forks on Epicurious, and nearly 100 percent of reviewers said they'd make it again). Citrus-Glazed Carrots are a nice complement to the steak and a good source of vitamin C, which is also a powerful antioxidant.

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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 of the healthier, unsaturated variety. Pork is also rich in selenium, an important antioxidant mineral that helps prevent prostate and other cancers. Enjoy a low-calorie Coconut Macaroon for dessert.

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Photograph By: Tom Schierlitz

Calories 408; Total Fat 20g; Carbohydrates 48g

If you've hated Brussels sprouts since childhood, you owe it to yourself to give this most delicious and nutritious vegetable another chance. Roasting the sprouts with pine nuts in a bit of butter and olive oil brings out a mellow, nutty sweetness. Brussels sprouts are a terrific source of vitamin C, with an entire day's supply in just one serving. They are also rich in vitamin K, which is essential for strong bones. Serve this rich-tasting side dish on its own for a light supper, or with roasted pork tenderloin for a robust fall meal. For dessert, have slimmed down New-Style Old-Fashioned Chocolate Pudding.

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Photograph By: Romulo Yanes

Calories 391; Total Fat 12; Carbohydrates 44g

This pita sandwich with roast beef, vegetables, and Feta is easy to make, healthy, and affordable. Most deli roast beef is low in saturated fat and cholesterol. Shredded carrots supply a day's worth of vitamin A, which helps bolster your immune system during cold and flu season. Any leftovers make a quick and nutritious grab-and-go lunch. Have some fresh fruit for dessert to increase your fiber intake.

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Photograph By: Ann Stratton

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 445; Total Fat 27g; Carbohydrates 13g

Roasted red peppers and baby spinach are dressed with a hot, slightly spicy dressing and topped with toasted almonds and garlic for a delicious—and extremely nutritious—way to prepare a simple grilled pork tenderloin. The vegetables contribute antioxidants, almonds are an excellent source of calcium, and studies suggest that garlic helps lower LDL (bad) cholesterol levels. Serve with Squash Salad for a bonus helping of veggies. For dessert, have a piece of seasonal fruit, such as an apple or pear.

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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 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 210; Total Fat 11g; Carbohydrates 8g

Requiring just 20 minutes total (10 minutes of active time), this simple but elegant recipe is a perfect way to celebrate the end of the week. Leeks offer many of the same health benefits as garlic and onions but with a milder flavor. All three are from the allium family of vegetables, which help lower cholesterol and may also protect you against cancer. For some extra protein and calcium, start your meal with a plate of Boston Lettuce Wedges with Zinfandel Vinaigrette and Stilton. For dessert, try Champagne Grapes.

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Calories 389; Total Fat 29g; Carbohydrates 8g

Buffalo (or bison) is quite a bit leaner than beef. In fact, most of the fat in this dish comes from the heart-healthy olive oil. Finely chopped portobello mushrooms help keep the burgers moist and add delicious earthy flavor. A sweet and crunchy slaw makes the perfect accompaniment. If you prefer a low-carb meal, skip the bun—or choose a whole-grain bun rather than a white one for added fiber and nutrients. For dessert: Cranberry and Vanilla Bean Sorbet.

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Photograph By: Romulo Yanes

Calories 482; Total Fat 24g; Carbohydrates 54g

Chicken stewed Moroccan-style, with winter vegetables, spices, and dried fruit, makes a nutritious, balanced, and deeply satisfying one-dish meal. Squash, yams, and apricots are all high in beta-carotene (which your body converts to vitamin A) and fiber. Tomatoes are also a good source of cancer-fighting lycopene. You can cut prep time by buying peeled and cubed butternut squash from the grocery store. For a superspeedy side, try whole-wheat couscous. Up your vitamin C intake by having Caramelized Clementines for dessert.

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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 249; Total Fat 11g; Carbohydrates 37g

Thinly sliced eggplant stands in for pasta in these cannelloni, reducing the carbs and adding extra fiber. A brilliantly colored sauce of roasted red peppers, garlic, and shallots ups the nutritional ante and provides an entire day's supply of vitamin C (which makes the iron in this vegetarian dish more absorbable by the body). And even with a creamy goat cheese filling, this dish remains low in fat and calories. Stick with the Italian theme and have Vin Santo Zabaglione with Orange and Grapefruit for dessert.

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Photograph By: Ann Stratton

Calories 271; Total Fat 13g; Carbohydrates 18g

Get into the Halloween spirit with this healthy and seasonal dish. Pumpkin is low in saturated fat and sodium and high in fiber and potassium. Fiber helps reduce cholesterol levels, and potassium aids in keeping your blood pressure in check. For a special holiday dessert, sneak in a serving of fruit: Watch a video on making caramel apples and get the recipe.

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Calories 353; Total Fat 18g; Carbohydrates 21g

This low-calorie Spanish-style salad takes just a few minutes to prepare and contains many ingredients (such as canned tuna and slivered almonds) that you most likely already have in your cupboard or refrigerator. Aside from providing vitamin C and fiber, navel oranges are also an excellent source of folate, which is important for healthy immune function. The red bell peppers in this salad also boost your intake of vitamin C and contain lycopene, a powerful compound that protects against certain cancers. If you're craving dessert, have two squares of dark chocolate—the intense flavor should be plenty satisfying, even in small portions.

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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.

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Photograph By: Kevin Hart

Calories 503; Total Fat 25g; Carbohydrates 55g

Some new store-bought multi-grain pastas (such as Barilla Plus) have lentil and chickpea flour in addition to the traditional semolina, resulting in a pasta that's higher in fiber and protein and lower in carbohydrates—but just as tender and tasty as regular pasta. A parsley and hazelnut pesto makes an unusual sauce that has as much vitamins C and A as most tomato sauce.

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Calories 206; Total Fat 4g; Carbohydrates 12g

The combination of pork, shiitake mushrooms, and leeks makes this dish an excellent source of niacin, thiamin, and vitamin B6—three nutrients that help fight fatigue. Leeks are also rich in manganese, a trace mineral needed for proper blood sugar balance. Serve with roasted potatoes or crusty bread, and have some fresh seasonal fruit for dessert.

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Calories 230; Total Fat 3g; Carbohydrates 37g

Pumpkins aren't just for decorating the front porch! Pick up a fresh three- or four-pounder for this fragrant autumnal potage. Ginger and cinnamon add warmth to the mellow flavors of pumpkin and peas. The spices have health bonuses, too: Ginger has anti-inflammatory properties, while cinnamon helps keep your blood-sugar levels steady by increasing insulin sensitivity. Hearty and loaded with beta-carotene and fiber, this is the perfect supper for a cool October evening. For dessert, have Roasted Plums with Greek Yogurt.

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