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Calories 656; Total Fat 20g; Carbohydrates 96g

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

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Calories 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 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 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 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 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 211; Total Fat 15g; Carbohydrates 18g

This low-calorie, spicy chilled soup will have you craving seconds—and since it has only 211 calories per serving, feel free to indulge. Chili peppers, such as the habañeros in this soup, have a strongly anti-inflammatory compound known as capsaicin, which has been found to help with blood coagulation and may reduce arthritis pain and psoriasis symptoms. A side note to the daring: The hotter the chili pepper, the more capsaicin it contains, and habeñeros pack a wallop. Pair with grilled chicken or fish, and have some soothing Strawberry Buttermilk Ice for dessert.

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Photograph By: Romulo Yanes

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 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 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 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 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 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 162; Total Fat 12g; Carbohydrates 7g

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

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Calories 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 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 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 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. Have some balsamic berries over vanilla ice cream for dessert—to keep calories and fat in check, have a very small scoop or use low-fat ice cream and load up on the strawberries.

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Photograph By: Romulo Yanes

Calories 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 dress up a simple grilled pork tenderloin. Red peppers and spinach contribute antioxidants, almonds are an excellent source of calcium, and studies suggest that garlic helps lower LDL (bad) cholesterol levels. Have some lemon-ginger frozen yogurt for dessert.

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Calories 286; Total Fat 8g; Carbohydrates 389g

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

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Photograph By: Roland Bello

Calories 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 250; Total Fat 14g; Carbohydrates 29g

Layered salads are popular at picnics and potlucks, but they're also great make-ahead dinners for busy workdays. Each serving of this salad—a zesty combo of garbanzo beans, tomatoes, zucchini, olives, basil, and more— provides four servings of vegetables and an entire day's supply of vitamins A, C, and bone-strengthening K. Add cold chicken or grilled chicken sausages for a low-stress meal, or eat the salad solo as a vegetarian entrée. (Note: Our analysis is for the salad made with regular mayonnaise, but you can reduce the fat and calories by using a low-fat version.)

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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 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 412; Total Fat 27g; Carbohydrates 1g

A dry rub of cumin, salt, and pepper punches up the flavor of grilled skirt steak (a relatively lean and inexpensive cut) while keeping sodium levels moderate. An easy sauce of garlic and fresh cilantro adds extra zip. Cilantro is a great source of vitamin K, which helps your body use calcium to build strong bones.

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Photograph By: Romulo Yanes

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 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 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 286; Total Fat 13g; Carbohydrates 15g

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

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Photograph By: Kevin Hart

Calories 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 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 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 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 309; Total Fat 17g; Carbohydrates 7g

Harissa, a thick Tunisian hot sauce, adds exotic flavor and an antioxidant punch to this quick and easy grilled fish dish. In this version, sweet red peppers, garlic, and jalapeño are fire-roasted on the grill, then puréed with garlic, cumin, coriander, and olive oil. The delicious result is a dinner that's low in saturated fat and carbohydrates and high in protein. Couscous and grilled zucchini would make nice sides. Have some frozen yogurt with fresh berries for dessert.

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Photograph By: Lisa Hubbard

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 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 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 414; Total Fat 15g; Carbohydrates 55g

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

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Photograph By: Lisa Hubbard

Calories 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 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 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 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 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 431; Total Fat 32g; Carbohydrates 11g

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

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Photograph By: Tom Schierlitz

Calories 192; Total Fat 6g; Carbohydrates 3g

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

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Calories 372; Total Fat 7g; Carbohydrates 20g

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

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Photograph By: Romulo Yanes

Calories 499; Total Fat 26g; Carbohydrates 35g

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

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Calories 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 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 356; 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. For a quick meal, serve with store-bought baked potato chips and have some light ice cream for dessert. If you have more time, try the whole Buffalo Grill menu, with potato salad and cherry cobbler.

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Calories 101; Total Fat 2g; Carbohydrates 17g

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

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Photograph By: Marcus Nilsson

Calories 478; Total Fat 26g; Carbohydrates 34g

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

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Photograph By: Mitchell Feinberg

Calories 171; Total Fat 5g; Carbohydrates 2g

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

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Calories 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 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 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 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 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 169; Total Fat 6g; Carbohydrates 21g

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

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Calories 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 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 291; Total Fat 15g; Carbohydrates 10g

A sweet and spicy marinade of honey and hot pepper sauce keeps the chicken tender and juicy as it grills, and also ups the healthfulness of the dish: Marinating meats before grilling reduces the formation of carcinogenic compounds that can otherwise occur when meat is exposed to direct, high heat. Serve with Two-Tone Coleslaw with Celery-Seed Yogurt Dressing to balance the spiciness of the chicken. While the barbie is hot, grill some plums and serve with a dollop of yogurt for dessert.

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Photograph By: Paul Moore

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 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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