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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 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 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 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 343; Total Fat 7g; Carbohydrates 46g

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

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Calories 537; Total Fat 9g; Carbohydrates 83g

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

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Calories 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 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 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 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 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 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 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 597; Total Fat 23g; Carbohydrates 59g

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

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Calories 656; Total Fat 20g; Carbohydrates 96g

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

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Calories 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 417; Total Fat 22g; Carbohydrates 3g

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

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Photograph By: Romulo Yanes

Calories 332; Total Fat 17g; Carbohydrates 2g

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

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Photograph By: Romulo Yanes

Calories 294; Total Fat 13g; Carbohydrates 5g

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

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Photograph By: Tom Schierlitz

Calories 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 192; Total Fat 6g; Carbohydrates 3g

Marinating these chicken kebabs all day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about a half an hour, so they're a great quick dinner. Brightly colored turmeric is a potent antioxidant and a traditional Ayurvedic remedy for allergies. If the outdoor grill is covered with snow, these work just as well on an indoor grill or in the broiler. For a simple side, thread cipollini onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken.

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Calories 116; Total Fat 9g; Carbohydrates 11g

Roasting green beans brings out an earthy sweetness, while tender Marcona almonds make this simple vegetable dish special. If you can't find Marcona almonds, substitute regular blanched almonds instead. Both are a great source of healthy, monounsaturated fats. The green beans would pair well with roasted pork or a grilled steak. Or simply toss over whole-wheat pasta for an easy vegetarian entrée.

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Photograph By: Con Poulos

Calories 386; Total Fat 17g; Carbohydrates 18g

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

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Calories 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 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 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 307; Total Fat 9g; Carbohydrates 5g

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

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Calories 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 426; Total Fat 21g; Carbohydrates 44g

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

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Calories 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 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 109; Total Fat 9g; Carbohydrates 5g

Bok choy and napa cabbage are nutritional superstars, boasting lots of vitamins and minerals—including folate and calcium—but practically no calories. Although both are in the cabbage family, they offer a pleasing contrast of color and texture: Bok choy is crunchy and bright green, while the cabbage is pale and tender. Serve with grilled tofu steaks and quick-cooking brown rice.

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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 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 385; Total Fat 24g; Carbohydrates 29g

A frittata—the omelet's Italian cousin—is a quick but elegant one-skillet meal. Eggs are a great source of high-quality protein, and the latest research suggests that eating them is unlikely to raise your cholesterol. Artichokes are packed with fiber (which can help lower your cholesterol) and a host of other vitamins and minerals. Unlike mature artichokes, which have tough outer leaves and a thorny choke, baby artichokes are tender enough to eat whole.

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Photograph By: Coral von Zumwalt

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 356; Total Fat 18g; Carbohydrates 29g

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

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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 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 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 208; Total Fat 7g; Carbohydrates 34g

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

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Calories 425; Total Fat 21g; Carbohydrates 31g

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

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Photograph By: Kana Okada

Calories 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 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 464; Total Fat 31g; Carbohydrates 20g

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

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Calories 330; Total Fat 6g; Carbohydrates 22g

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

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Calories 435; Total Fat 25g; Carbohydrates 31g

This is true comfort food, with a healthy twist: The spicy tomato sauce that tops the meatloaf is a great source of lycopene, which protects against cancer and heart disease. Garlicky sautéed spinach makes an easy nutrient-packed side, supplying 100 percent of the day's vitamin A requirements. Frozen ground buffalo (a.k.a. bison) is a good source of lean protein and is available in many grocery stores, but if you can't find it, you can substitute extra-lean ground beef. For dessert, have one Deep Dark Chocolate Cookie (they're made without butter and egg yolks, so they're lower in calories and fat than many traditional cookies).

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Photograph By: Tina Rupp

Calories 370; Total Fat 29g; Carbohydrates 16g

Celebrate Vegetarian Awareness month with this vegan Southeast Asian stir-fry. 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 superquick 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 is cholesterol-free. Serve with brown rice (try nutty-tasting brown jasmine rice if you can find it) and have some fresh fruit for dessert.

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Photograph By: Con Poulos

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 445; Total Fat 25g; Carbohydrates 29g

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

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Photograph By: Romulo Yanes

Calories 669; Total Fat 87g; Carbohydrates 87g

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

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Photograph By: Romulo Yanes

Calories 344; Total Fat 7g; Carbohydrates 60g

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

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Calories 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 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 410; Total Fat 22g; Carbohydrates 8g

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

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Photograph By: Romulo Yanes

Calories 273; Total Fat 12g; Carbohydrates 38g

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

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Calories 379; Total Fat 12g; Carbohydrates 53g

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

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Photograph By: Romulo Yanes

Calories 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 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 318; Total Fat 16g; Carbohydrates 36g

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

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Calories 436; Total Fat 16g; Carbohydrates 20g

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

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Photograph By: Romulo Yanes

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 459; Total Fat 24g; Carbohydrates 49g

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

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Photograph By: Romulo Yanes

Calories 418; Total Fat 24g; Carbohydrates 31g

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

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Photograph By: Tina Rupp

Calories 386; Total Fat 17g; Carbohydrates 18g

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

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Calories 316; Total Fat 14g; Carbohydrates 11g

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

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Photograph By: Yunhee Kim

Calories 349; Total Fat 24g; Carbohydrates 1g

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

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Calories 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 163; Total Fat 8g; Carbohydrates 19g

Serve a cup of this aromatic, low-calorie soup as a first course to take the edge off your appetite, or make a light meal of a larger bowl, along with a salad with protein-rich nuts (such as Mixed Green Salad with Mango, Jicama, and Cashews) and rustic bread. Both ginger and curry powder are powerful anti-inflammatories, which can help keep your heart healthy and your joints pain-free. For dessert, have Black-Pepper Frozen Yogurt topped with sliced figs.

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Calories 379; Total Fat 23g; Carbohydrates 1g

This 15-minute entrée couldn't be easier to prepare. Fresh fish (the fresher the better) is simply seasoned with salt and pepper and broiled. The basil vinaigrette, which can be made while the fish cooks, provides an elegant finishing touch. The dish is low in saturated fat and virtually carb-free. Add a seasonal vegetable, such as broccoli, and Olive Oil–Glazed Potatoes for a complete meal.

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Calories 224; Total Fat 21g; Carbohydrates 10g

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

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Calories 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 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 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 163; Total Fat 8g; Carbohydrates 19g

Serve a cup of this aromatic, low-calorie soup as a first course to take the edge off your appetite, or make a light meal of a larger bowl, along with a green salad topped with chopped nuts and rustic bread. Both ginger and curry powder are powerful anti-inflammatories, which can help keep your heart healthy and your joints pain-free.

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Calories 590; Total Fat 20g; Carbohydrates 54g

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

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Calories 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 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 173; Total Fat 8g; Carbohydrates 8g

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

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Calories 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 494; Total Fat 6g; Carbohydrates 53g

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

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Calories 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 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 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 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 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 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 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 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 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 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 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 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 483; 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 livers ability to rid your body of toxins

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Photograph By: Wyatt Counts

Calories 333; Total Fat 17g; Carbohydrates 11g

The miso in this recipe adds umami (a savory flavor) and seals in the juices in the sautéed pork chops. Miso is also rich in soy isoflavones, which studies suggest contribute to low rates of heart disease and breast, prostate, and lung cancer. A bed of peppery arugula and crisp yellow peppers completes this high-protein, low-carbohydrate, and low-calorie meal.

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Photograph By: Con Poulos

Calories 318; Total Fat 15g; Carbohydrates 3g

Here's a delicious recipe that's low in calories and carbohydrates and ready in less than 45 minutes. Look at your local farmers' market (or your own herb garden) for the freshest and most flavorful herbs for best results. Scrod is a term used to describe young cod or haddock, either of which will work just as well. Cod is particularly rich in vitamin B6 (which helps regulate mood) and selenium, a cancer-preventing mineral.

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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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