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 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 of 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 flavanoids) 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 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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Calories 551; Total Fat 30g; Carbohydrates 31g

Loaded with protein and fiber, this robust chili will keep you full for hours after dinner. Kidney beans, in particular, are an excellent source of soluble fiber, which is important for those watching their cholesterol (soluble fiber helps trap cholesterol in the digestive system and flush it from the body). If you are concerned about the saturated fat in this dish, substitute very lean (95 percent) ground beef or turkey to reduce the saturated fat content by more than half. Note that the chili can be made two days ahead and reheats very well—make a double batch so you'll have plenty of leftovers. Serve low-fat, calcium-rich Chocolate-Hazelnut Pudding for dessert.

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Calories 276; Total Fat 15g; Carbohydrates 5g

Never heard of a "paillard"? Not to worry—it's just a pounded cutlet of chicken or veal. In this healthy low-calorie recipe, chicken breasts are pounded (or flattened with a rolling pin) and then brushed with a piquant dill and shallot marinade, which does double-duty as a dressing for the cherry tomato accompaniment. Serve with sautéed greens or steamed green beans for a nutritious meal that's low in carbs and saturated fat. Health bonus: Dill contains volatile oils that neutralize carcinogens such as those in cigarette smoke and exhaust fumes.

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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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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 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 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 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 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 519; Total Fat 25g; Carbohydrates 29g

Reward yourself after a long work week with a bowl of warm and fragrant stew. Carrots are one of the richest sources of (aptly named) carotenoids, antioxidants that help fight cancer, prevent heart disease, and protect your vision. The mint in this dish not only tastes refreshing but can soothe sensitive tummies as well. Cool off with some Lemon-Ginger Frozen Yogurt for dessert.

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Photograph By: Brian Leatart

Calories 223; Total Fat 11g; Carbohydrates 5g

This six-ingredient take on a classic Moroccan stew cooks in minutes in a regular skillet—no special equipment needed. Halibut or hake, canned stewed tomatoes, cumin, capers, cinnamon, and olive oil are simmered in a heavy skillet, which stands in for a traditional Moroccan tagine. Most white fish, such as halibut and hake, is low in calories and fat, so it's an excellent protein source. The meal is also low in sodium, cholesterol, and carbohydrates. Serve with whole-grain couscous for a nutritious, well-balanced meal. For dessert, have some grapes—spread them on a cookie sheet and freeze for a cool treat.

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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 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 mushrooms 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.

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Photograph By: Romulo Yanes

Calories 336; Total Fat 14g; Carbohydrates 42g

This low-cholesterol vegetarian pasta salad is an excellent healthy dinner for anyone on a budget. Chickpeas are low in fat and loaded with dietary fiber and protein—and a 15-ounce can typically costs less than a dollar. Pasta, which is also relatively inexpensive, is low in saturated fat and sodium. For dessert, have some fruit from your local farmers' market—buying in season is another great way to save money while getting the freshest produce. The salad can be made ahead and is best served at room temperature, so pack up the leftovers for lunch.

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Calories 379; Total Fat 20g; Carbohydrates 10g

If you love spicy, crunchy kung pao chicken, here's a guilt-free version to try at home: The chicken is stir-fried rather than deep-fried, while the sautéed greens up the nutritional ante with plenty of antioxidants and bone-building nutrients. Most of the fat in this dish is the healthy, unsaturated kind. Serve over steamed brown rice (or solo, for those watching carbs).

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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 301; Total Fat 14g; Carbohydrates 5g

The 39 grams of protein in this dish from Mario Batali's Mozza restaurant will keep you full for hours. Eating protein also facilitates muscle repair after exercise, so this is the perfect postworkout supper. Pleasantly bitter radicchio and pungent arugula are both more nutritious than blander types of lettuce such as iceberg. If you want to stick with a low-carb theme, have some creamy Greek yogurt with fresh berries for dessert. (View a visual guide to salad greens on Epicurious.)

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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 414; Total Fat 21g; Carbohydrates 5g

Packed with protein and healthy omega-3 fatty acids (and super fast to make), this fish dish is a great way to wrap up a busy week. Fish really is brain food: Studies suggest that omega-3s in salmon can help ward off Alzheimer's and depression. Perfect for those watching their sodium intake, this dish only contributes four percent of your daily value. Have some sliced fruit for dessert to end the meal on a nutritional high note.

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Photograph By: Susan Goldman

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 272; Total Fat 15g; Carbohydrates 25g

This vibrant, tasty side dish (which can also be served as a main) boasts significant protein—18 percent of your daily needs in just one serving. You'll up the protein ante even further if you serve it alongside grilled chicken or stir in some tofu chunks. Dill not only brightens up the plate but also provides iron, which is needed for healthy red blood cell function. For dessert, make quick and easy Cantaloupe with Coulis.

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Photograph By: Romulo Yanes

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 175; Total Fat 17g; Carbohydrates 3g

Roasted portabellas and aged Gouda give this salad the savory heft of a main course, making it a perfect choice for a Meatless Monday menu. Greens like arugula and watercress are particularly rich in vitamin K, which helps keep both your heart and your bones healthy. The nutritional analysis is for side-salad portions; double the serving size for a satisfying entrée.

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Photograph By: John Kernick

Calories 686; Total Fat 36g; Carbohydrates 49g

Taking the spotlight in this Indian twist on chicken salad are chickpeas, which, like most legumes, help battle high cholesterol. Also known as garbanzos, chickpeas are rich in soluble fiber, which helps shuttle excess cholesterol out of your body. This salad can be served chilled or at room temperature, so it's perfect for leftovers. Unsweetened pineapple chunks would make a nice dessert. (Note: The salad is relatively high in sodium, so watch your salt intake for the rest of the day or simply omit the salt called for in the recipe.)

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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 120; Total Fat 5g; Carbohydrates 15g

This quick and easy spin on a traditional succotash—nutty edamame tossed with tomatoes, corn, and fresh herbs—complements any protein you choose (think grilled chicken breasts, flank steak, or tofu). You can also toss it with cooked pasta, quinoa, or bulgur for a fabulous vegetarian entrée. Not only is this dish low in calories, cholesterol, and saturated fat, it is an excellent source of vitamin K, an important nutrient for strong bones and a healthy heart. If you'd like to up your protein intake, have some Blackberries with Mint Tea Syrup and Yogurt for dessert.

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Photograph By: Kevin Hart

Calories 307; Total Fat 15g; Carbohydrates 11g

This protein-packed, low-carb dinner gets a flavorful zip and a nutritional boost from traditional curry spices. Turmeric has highly anti-inflammatory properties and has been shown to reduce the spread of psoriasis; cumin aids in digestion. Pair with brown rice or quinoa, both of which have more fiber and protein than white rice. For dessert, have some Mango Lassi—try serving the smoothie-like drink in shot glasses to keep portions small.

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Photograph By: Romulo Yanes

Calories 348; Total Fat 18g; Carbohydrates 36g

This scrumptious vegetarian Greek salad gets a flavor and nutrition boost from black-eyed peas. Also called cowpeas, these little legumes are an excellent source of bone-bolstering calcium, as well as folate, which is important for cell growth. Hearty yet low in calories, this simple meal takes a mere half an hour to prepare. For dessert, try Millefeuille of Fresh Figs and Ricotta.

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Photograph By: Romulo Yanes

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 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 355; Total Fat 15g; 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 493; Total Fat 19g; Carbohydrates 30g

This satisfying and nutritious meal, complete with two side dishes, can be prepared in about 30 minutes. The whole heart-healthy menu comes in at under 500 calories and is low in sodium and saturated fat. Fresh lemon juice makes all the difference in the simple but sophisticated pan sauce (and in the easy Caesar salad dressing as well), so resist the temptation to use bottled juice. For dessert, have some fresh fruit.

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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 390; Total Fat 18g; Carbohydrates 21g

Indian cuisine can be labor- and ingredient-intensive, but this full-flavored curry is on the table in under an hour (and only 30 minutes of that is active time). Dishes containing a lot of onions, such as this one, have been shown to help lower blood-sugar levels. Onions are a great source of chromium, a mineral that helps your body metabolize sugars.

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Calories 416; Total Fat 8g; Carbohydrates 52g

Although shrimp may be small in size, their nutritional punch is mighty: They're loaded with vitamin B12, which may help lower levels of homocysteine, a harmful compound that has been linked to heart disease. Shrimp are also one of the very few food sources of vitamin D, which has been receiving much media attention lately for the many health benefits it provides, including bone protection and cancer prevention. If you tend to avoid pasta because of the carbs, you'll be happy to hear that one serving of this dish has only 17 percent of the daily value for carbohydrates, while it packs in 68 percent of the day's protein needs. For dessert, try Summer Pudding with Low-Fat Vanilla Custard Sauce.

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Photograph By: Victoria Pearson

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 185; Total Fat 9g; Carbohydrates 27g

Serve these hearty grilled mushrooms as a side dish with grilled flank steak or as a vegetarian entrée with steamed brown rice and edamame. Shiitakes are rich in an immune-boosting compound called lentinan, which bolsters your resistance to disease.

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Calories 489; Total Fat 33g; Carbohydrates 22g

Make the most of seasonal produce with this sweet and savory main course salad. Ripe juicy plums, available fresh from the farmers' market through mid-October in much of the U.S., add sweetness and vitamin C with each bite. Fennel, also ripe and ready this time of year, adds a crunchy and pungent, licorice-like zest. Don't fear the high fat content of this dish, as most of it comes from olive oil, a heart-healthy monounsaturated fat. High in protein and fiber, this salad will keep you satisfied long after dinner, which may help you resist the temptation of a late-night snack. For dessert, try Strawberry Panna Cotta with Strawberry Compote

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Photograph By: Romulo Yanes

Calories 340; Total Fat 21g; Carbohydrates 16g

This crisp entrée salad makes the perfect one-dish supper for a warm summer evening. 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. For dessert, try Guanabana Sorbet with Mango Lime Coulis

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Photograph By: Brian Leatart

Calories 205; Total Fat 7g; Carbohydrates 34g

This sweet and spicy salad is a riot of color and flavor, and it's extremely nutritious. Hot peppers and parsley are good sources of vitamin C, and sweet potatoes are among the richest sources of beta-carotene. The salad pairs well with grilled chicken, pork, or tofu steaks and can be made a day ahead to ease the dinnertime rush.

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Photograph By: Elinor Carucci

Calories 267; Total Fat 11g; Carbohydrates 9g

Travel to the Mediterranean without even leaving your kitchen. Shrimp and creamy Greek-style yogurt come together to create a satisfying and indulgent protein powerhouse. The high protein content of this quick and easy dish and its healthy monounsaturated fat will have you feeling full for hours after dinner. If you're still craving something sweet, sample some ripe summer fruit.

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Photograph By: Sang An

Calories 593; Total Fat 15g; Carbohydrates 93g

This time of year, tomatoes—the centerpiece of this no-cook pasta sauce—are plump, ripe, and bursting with flavor. They're also loaded with antioxidants. Creamy ricotta adds substance and calcium to this superfast dish. Your local farmers' market is likely to be a great source for the tomatoes—while you're there, pick up some seasonal fruit for dessert.

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Photograph By: Romulo Yanes

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 152; Total Fat 5g; Carbohydrates 27g

Here's an easy, low-calorie side dish to grill alongside chicken, fish, or a vegetarian main like tempeh. Artichokes and eggplant are both high in fiber, which may help lower cholesterol levels. Fiber also helps keep your weight down (by filling you up so you won't overeat). Most Americans don't get nearly enough of it. Eggplant also contains antioxidant compounds that have been shown to lower elevated cholesterol. While the grill is warm, prepare grilled rum-basted pineapple.

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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 304; Total Fat 20g; Carbohydrates 18g

This delicious and pretty twist on the classic tomato-and-mozzarella salad contains twice as much vitamin C as the traditional version. The cheese adds a substantial amount of protein, and radicchio is a rich source of vitamins K and E. To increase the nutritional content even more, serve the salad atop a larger bed of shredded radicchio than called for in the recipe. Pair with crusty multigrain bread for a cool, light supper.

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Photograph By: Lisa Hubbard

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 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 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 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 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 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 303; Total Fat 17g; Carbohydrates 5g

Wondering what to do with a bumper crop of zucchini? Sliced thin, these green squashes make a low-carb alternative to pasta in this easy, protein-packed summer supper. Fresh basil adds lots of flavor as well as a big helping of vitamin K, a nutrient that helps keep your bones strong.

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Photograph By: Romulo Yanes

Calories 302; Total Fat 23g; Carbohydrates 24g

Who says salad can't be exciting? This sweet, spicy, tart, and crunchy salad makes a great side for a simple main course such as grilled chicken or fish. There's a lot going on nutritionally as well: Pumpkin seeds are a good source of immune-boosting vitamin E and zinc, and the jalapeños have anti-inflammatory effects.

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Photograph By: Romulo Yanes

Calories 396; Total Fat 11g; Carbohydrates 43g

Here's a nutrient- and flavor-rich take on a summer barbecue staple. Fresh herbs perk up both the lean grilled burger as well as the accompanying "mayo," a zesty blend of nonfat sour cream, chives, salt, and pepper. Instead of cheese, the burgers are topped with raw spinach and a sweet and tangy apple slaw, which add extra fiber and folate. Serve grilled sweet potato salad on the side.

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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 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" fats). 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.

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Photograph By: Tina Rupp

Calories 357; Total Fat 15g; Carbohydrates 48g

Here's a wonderfully fresh and heart-healthy summer dinner that's ready in just 15 minutes! Tomatoes, garlic, and arugula are lightly cooked by tossing them with hot pasta and a bit of extra-virgin olive oil and letting the mixture rest in the pot for two minutes (just enough time to open a bottle of wine). The delicious result is low in saturated fat and cholesterol while high in antioxidant vitamins A and C (from the tomatoes) and heart-healthy nutrients K, niacin, and folate. Serve with crusty bread, and scoop out some store-bought frozen yogurt for dessert.

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Photograph By: Marcus Nilsson

Calories 158; Total Fat 5g; Carbohydrates 10g

No need to sacrifice nutrition for convenience: Pre-shredded vegetables and store-bought sauces (soy and hoisin) make for a quick meal that tastes great and is good for you. On the side, broccoli and carrots team up in an Asian slaw that's rich in antioxidants and other cancer-fighting compounds. If you'd like dessert, try Blackberries with Mint Tea Syrup and Yogurt (to cut calories and fat, substitute low-fat yogurt for the whole-milk variety called for in the recipe).

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Photograph By: Elinor Carucci

Calories 122; Total Fat 9g; Carbohydrates 8g

At the peak of summer, the tomatoes, peppers, and cucumbers start to ripen so fast it's hard to know what to do with them all. As a result, you're likely to find some great bargains at the farmers' market this time of year. This refreshing and antioxidant-packed gazpacho is the perfect way to get maximum enjoyment and nutrition from a bountiful harvest. Serve as a first course or make a light supper with the addition of crusty bread, a little goat cheese, and some thinly sliced smoked salmon or prosciutto. If you'd like, have a few squares of dark chocolate (another delicious source of antioxidants) for dessert.

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Photograph By: Antonis Achilleos

Calories 288; Total Fat 11g; Carbohydrates 21g

This easy stir-fry of ginger-and-garlic-marinated shrimp, crisp sugar snap peas, red peppers, and fresh corn is colorful, nutritious, and delicious. Shrimp is loaded with vitamin D, a nutrient that reportedly protects against cancer, osteoporosis, and autoimmune diseases. And now that we're all so diligent about using sunscreen, it's even more important to be sure our diets provide enough of the "sunshine" vitamin. Serve with brown rice.

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Calories 406; Total Fat 29g; Carbohydrates 8g

A brief turn on the grill for the lettuce transforms an everyday chicken Caesar into a knockout dish. This warm salad is also quick and easy to make, since a simple vinaigrette serves as both marinade and dressing. Plenty of protein and fiber make it a satisfying main course, and the lion's share of the fat comes from heart-healthy olive oil.

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Calories 326; Total Fat 11g; Carbohydrates 32g

This healthy take on Sloppy Joes is creative enough to appeal to adults and still plenty kid-friendly. The addition of shredded carrots and squash to lean beef or turkey slashes fat and calories and adds a bonus hit of antioxidants and fiber. With food prices soaring, it's also a great way to make a pound of meat go a lot further. (Note: Our nutritional analysis is for the Sloppy Joes made with lean beef.) Serve Enlightened Traditional Coleslaw on the side, and have some Lemon Buttermilk Ice Pops for dessert.

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Photograph By: Yunhee Kim

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 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 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 433; Total Fat 16g; Carbohydrates 63g

This classic and full-flavored sauce—made with tomato, anchovy, garlic, caper, and red pepper—comes together in a snap but rivals restaurant fare. The dish is very low in cholesterol and saturated fat, and the olive oil, garlic, and red pepper give it an anti-inflammatory boost. Stick with the Italian theme and have a small scoop of chocolate gelato for dessert—gelato is made with milk rather than cream, so it's lower in fat than ice cream.

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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 202; Total Fat 6g; Carbohydrates 7g

A simple marinade of olive oil, garlic, and fresh lemon juice and peel adds zest to the mild flavor of pattypan squash (sometimes called "scallop" squash) and chicken breasts. Pattypans are high in vitamin C and a good source of folic acid. Serve with marinated olives and soft pita or lavash for a low-calorie Mediterranean-style supper.

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Calories 181; Total Fat 14g; Carbohydrates 6g

Protein- and calcium-rich tofu is a terrific nutritional bet for a meatless meal but its blandness can be uninspiring. In this recipe, the tofu absorbs the pronounced flavors of toasted sesame oil and rice vinegar, while crunchy celery adds a nice flavor and textural contrast. Serve on a bed of shredded lettuce or napa cabbage with tamari-rice crackers and some fresh fruit for a light supper.

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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 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 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 309; Total Fat 17g; Carbohydrates 14g

Kebabs are a fun way to make meat share the stage with veggies at the center of the plate. In this recipe, lean beef is tenderized in a flavorful mixture of garlic, soy sauce, orange zest, and hot chili sauce, then threaded onto skewers with colorful and antioxidant rich bell peppers and grilled. Even when dipped in a rich basil-lime mayonnaise, the meal is low in calories and carbs. Serve with brown rice and crusty bread, with sorbet for dessert.

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Photograph By: Ann Stratton

Calories 278; Total Fat 4g; Carbohydrates 55g

This quick and flavorful dish features seasonal veggies (summer squash, carrots, corn, tomatoes, and potatoes) in a slightly sweet and spicy curry sauce. You get a healthy dose of protein, fiber, and vitamin C, as well as the powerful anti-inflammatory and cancer-fighting benefits of turmeric, a compound found in curry powder. To up the nutritional ante even further, you can sub cubed sweet potatoes for some or all of the red potatoes. Sweet potatoes are rich in beta-carotene and better for your blood-sugar levels than white potatoes. Our nutritional analysis includes the couscous, but not the raita accompaniment.

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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 247; Total Fat 9g; Carbohydrates 8g

Grab some vine-ripened tomatoes from the farm stand and sauté briefly with wine, shallots, basil, and capers for a fresh and colorful sauce that makes the most of the season's bounty. This quick and easy dish is low in calories and carbs, and loaded with high-quality protein. Tomatoes contain lycopene, a potent antioxidant that protects against cancer and heart disease.

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Photograph By: Dasha Wright Ewing

Calories 499; Total Fat 26g; Carbohydrates 35g

This delightful dish is ready in only 15 minutes. Creamy white beans are the perfect backdrop for the other vivid flavors in this dish—and they are a great source of fiber, which helps to 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 mono- than saturated fat).

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Calories 316; Total Fat 8g; Carbohydrates 23g

This speedy one-dish meal takes maximum advantage of summer's bounty. Fresh zucchini, corn, tomatoes, and onions are sautéed with herbs; the mixture forms a flavorful bed on which to quickly steam fresh fish. Low in carbohydrates and saturated fat, this light meal is rich in protein and heart-healthy omega-3 fats. Try it with quinoa, and cut up some fresh strawberries or other seasonal fruit for dessert.

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