Vegetarian

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.

WHY IT’S LIGHT Unlike traditional versions of lasagna, which are filled and topped with cheese and meat sauce before baking, this seasonal, no-bake variation relies on fresh vegetables for the filling. For an even lighter preparation, use part-skim ricotta cheese.

FLAVOR BOOSTERS The bracing combination of fresh lime juice and mint adds minimal calories and not a trace of fat, yet tastes out of this world. Scallions, cucumber, and chopped peanuts up the flavor ante while also adding crunch. Soba noodles, made from buckwheat, are nuttier than those made from wheat.

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.

WHY IT’S LIGHT A springtime pasta dish forgoes heavy sauce in favor of a toss-together topping of arugula, lemon zest and juice, and extra-virgin olive oil. A generous amount of Pecorino Romano cheese ensures the dish satisfies both appetite and palate.

WHY THEY’RE LIGHT Waxy new potatoes, tossed in a flavorful mustard vinaigrette, easily outdo heavy, mayonnaise-based potato salads, while low-fat yogurt and dill dress up sliced cucumbers. Pack either low-calorie side for a picnic.

WHY THEY’RE LIGHT Waxy new potatoes, tossed in a flavorful mustard vinaigrette, easily outdo heavy, mayonnaise-based potato salads, while low-fat yogurt and dill dress up sliced cucumbers. Pack either low-calorie side for a picnic.

GOOD TO KNOW Although this version of a classic Thai noodle dish is vegetarian, we’ve added a little optional protein in the form of scrambled egg. You could add thinly sliced poached chicken breast instead; add chicken to the skillet in step 3, tossing to coat with sauce.