Canned Tomato

AT BEECHER’S, WE SERVE THIS CHUNKY TOMATO SOUP topped with fresh cheese curds and a Breadzel (page 244) on the side. It’s like eating a grilled cheese sandwich and tomato soup all in one dish. Rich and creamy and a snap to make, this soup makes a perfect lunch or light dinner.

WHY IT’S LIGHT Packed with seasonal vegetables, this soup needs little added fat—just two tablespoons olive oil—and just a half cup orzo to feel hearty. The soup freezes well, so you may want to double the recipe and save a batch to eat during cooler months.

SMART SUBSTITUTION Whole-wheat tortillas contain fewer calories than traditional pizza crusts, and they crisp quickly in the oven. Topping each round with just a sprinkle of part-skim mozzarella and a few shavings of pecorino cheese also results in a lighter pizza. Complete the low-calorie meal with an arugula salad.

SECRET INGREDIENT Each of these little pies has a “crust” made from polenta, a whole-grain, low-fat alternative to buttery doughs. This recipe calls for prepared polenta in a vacuum-wrapped tube, sold at most supermarkets; if you can’t find it, follow the recipe on page 134 to make your own, and cut into small rounds (instead of wedges) with a cookie cutter the same size as the baking dishes.

GOOD TO KNOW You won’t miss the chicken in this meat-free version of the Southwestern favorite; black beans provide plenty of protein. Store-bought tortilla chips make a time-saving alternative to crisping the tortillas yourself; the chips soften in the soup, adding more heft. Save some chips for crumbling over the servings, and hold off on the cheese, sour cream, and other high-fat toppings.

WHY IT’S LIGHT Naturally lean beans and extra vegetables make this a smarter choice than meat-heavy chili. For a creamy garnish, try a dollop of plain low-fat Greek yogurt rather than sour cream.

WHY IT’S LIGHT In this version of a Southern staple, the grits are enriched with a little butter, but no cheese. The shrimp are cooked in a quick tomato sauce seasoned with smoky bacon, onion, and hot sauce.

SECRET INGREDIENT Beer flavors this robust chicken and vegetable stew. Any light-or medium-colored lager will do, but pilsner—with its pronounced taste of hops—works best.

WHY IT’S LIGHT Rather than cooking this hearty Italian stew on the stove, in the traditional manner, it is prepared in the microwave, using far less oil (because you don’t have to brown the chicken thighs first) and in much less time.

WHY IT’S LIGHT Only one side of the chicken is breaded here, and an egg white instead of a whole egg is used to bind the whole-wheat crumbs to the meat. Serve the chicken with a side of whole-wheat spaghetti tossed with olive oil and fresh herbs, or a simple salad.

WHY IT’S LIGHT For beefy taste without excess fat, use ground sirloin instead of chuck. This chili is also bulked up with extra portions of beans and tomatoes. Briefly cooking the cocoa, chili powder, and tomato paste before adding the beef helps intensify their flavors.

WHY IT’S LIGHT This leaner take on a classic soup includes meatballs made with ground turkey instead of beef for less fat and fewer calories. To ensure the meatballs are juicy and flavorful, use dark-meat turkey with at least seven percent fat.

Olives, garlic, herbs, tomato, and wine come together in this short rib dish, a nod to the warm and sunny flavors of Provence. A shower of freshly grated orange zest at the finale brightens the rich braised beef with a citrus zing. This recipe makes a deeply satisfying main dish for Hanukkah or any other celebratory occasion.

This is a spicy and aromatic stew of chickpeas and tender vegetables. It is delicious served with pita bread, Buttered Couscous (page 79) or Saffron Rice (page 62), and spicy harissa sauce.

This is a very simple preparation to satisfy that wintertime craving for deep tomato flavor. Exact proportions are unimportant.

Traditionally served with roasted small white potatoes (papitas de cambray) or white rice, this dish is a great representation of the European influence on the cuisine of the Gulf of Mexico. Add raisins and a pinch of cinnamon if you want some sweetness to contrast with the savory capers and olives; for a traditional take, garnish the fish with pickled jalapeños. Either way, a crisp white wine makes a lovely accompaniment.

Even though saffron is a Spanish spice (and the world’s most expensive one), it is often used in Mexican cuisine. I use it in this cream sauce for a richer, more flavorful alternative to the very popular mussels marinara. You can find bagged mussels, already scrubbed and debearded, at most markets. Be sure to discard any mussels with broken and open shells before you cook them, and any that don’t open after they’ve been cooked.

Leftover caponata will keep, covered in the refrigerator, for up to a week. Toss with warm pasta; serve on top of meat, chicken, or fish; or simply serve it with some toasted bread or crostini.

This homey one-pot meal is reminiscent of the stews you find in Tuscany and Umbria, which are loaded with vegetables, potatoes, and herbs. It’s a great choice if you’re looking for a dish to serve to a crowd; the succulent stew can simmer for a long time—the sauce just becomes richer and more intense—and it’s hard to believe you can get so much flavor from a relatively inexpensive piece of meat. Just be sure to use a Chianti that’s good enough to serve along with the meal.