Make Ahead

GOOD TO KNOW It will come as no surprise that gelatin desserts are a calorie-counter’s dream. What you may not know is that there are elegant ways of preparing—and presenting—the nostalgic desserts. Form the gelatins in pretty single serve glasses or in a loaf pan for unmolding and slicing.

SMART SUBSTITUTIONS The dressing in this healthier chef’s salad omits the mayonnaise and includes a combination of low-fat buttermilk and reduced-fat sour cream in its place. A mere tablespoon of honey helps to thicken it. Plus we’ve left out the eggs, ham, and croutons from the salad in favor of turkey, avocado, and sprouts.

GOOD TO KNOW It will come as no surprise that gelatin desserts are a calorie-counter’s dream. What you may not know is that there are elegant ways of preparing—and presenting—the nostalgic desserts. Form the gelatins in pretty single serve glasses or in a loaf pan for unmolding and slicing.

GOOD TO KNOW Poached salmon fillets are ultramoist. But there’s just one hard-and-fast rule to follow when preparing them: Do not overcook. Poach the fish ever so gently just until the center remains slightly translucent.

WHY IT’S LIGHT Made with skim rather than whole milk, this velvety rice pudding is still plenty satisfying, thanks to eggs in the custardy filling. The recipe takes well to experimentation: Try adding pistachios, substitute chopped dried apricots or figs for the raisins, or use freshly grated nutmeg in place of the cardamom or cinnamon.

WHY IT’S LIGHT French onion soup is usually capped with a molten crown of cheese, but each cup of this trimmer version is topped with a piece of cheese toast instead—a cup of cheese is enough for all eight servings. Well-caramelized onions are the true key to this soup’s appeal; be sure to cook them until they turn a deep golden brown.

SECRET INGREDIENT When puréed in a food processor, nonfat cottage cheese—high in protein but low in calories—becomes a smooth, creamy base for delectable cheesecakes such as this chocolate-espresso flavored version.

GOOD TO KNOW Hominy, dried corn kernels from which the hull and germ have been removed, adds heft to all kinds of soups and stews, including this dish of Mexico and the American Southwest. Look for canned hominy at Latin food markets or many supermarkets.

SMART SUBSTITUTION Half-and-half and chicken broth replace the standard heavy cream, lowering the calorie count of this vegetable bisque without diminishing its appeal. For a different flavor, use ground nutmeg or cloves in place of cinnamon, or add a little chili powder for a Southwestern version.

SMART SUBSTITUTION This savory pie’s flaky crust is made with olive oil instead of butter, reducing the amount of saturated fat. The galette is easy to assemble and versatile: If you can’t find Broccolini, substitute broccoli florets, or try crumbled goat cheese in place of feta.

WHY IT’S LIGHT This rendition of a Tex-Mex favorite uses lean chicken breasts, corn tortillas, and just enough Monterey Jack cheese to create a luscious topping. The gentle, moist heat of pan steaming keeps the chicken breasts juicy and tender without any oil.

GOOD TO KNOW Soaking pearl and cipollini onions in warm water for just ten minutes makes their thin, tight skin easier to remove. After soaking, simply cut off the root end and peel back the skin. If you can’t find pearl or cipollini onions, you can substitute one large or two small yellow onions, each cut into eight wedges.

GOOD TO KNOW Even the dark meat of turkey and chicken, such as thighs and legs, can be part of a low-calorie meal; cooking the meat with skin and bones intact yields great flavor, and the skin can be discarded before serving to reduce fat and calories. Serve with steamed green beans tossed with a little melted butter.

WHY IT’S LIGHT Lamb is naturally tender and flavorful; shoulder meat is leaner than other cuts (such as loin or sirloin chops). You may substitute any other lean cut of meat, such as cubed beef chuck, pork shoulder, or boneless, skinless chicken thighs.

SMART SUBSTITUTIONS Small swap-ins can make a big difference. Whole-wheat noodles, low-fat cottage cheese, and lean ground sirloin lighten up this lasagna. Sautéed eggplant rounds out the ground-beef sauce; melted part-skim mozzarella on top (but not inside) keeps the dish feeling indulgent, but more moderately so.

FLAVOR BOOSTER After the pork has been roasted, incorporate the flavorful juices and browned bits left in the pan into a savory gravy for serving alongside. Be sure to allow the pork to rest at least ten minutes before slicing (you can make the gravy during this time), for the juiciest meat.