Vegetarian

WHY THEY’RE LIGHT Keep summer barbecue sides light and fresh: This no-fuss pasta salad is dressed simply with garlic oil and fresh herbs. Vegetables cooked on the grill need no adornment other than a light coat of olive oil. If using wooden skewers to grill onions, soak the skewers in water for thirty minutes before grilling.

SMART SUBSTITUTIONS This recipe is inspired by saag paneer, an Indian dish traditionally made with soft, fresh cheese; here, the cheese is replaced with tofu, which is lower in fat. Reduced-fat sour cream, instead of coconut milk, thickens the curry sauce.

WHY THEY’RE LIGHT Keep summer barbecue sides light and fresh: This no-fuss pasta salad is dressed simply with garlic oil and fresh herbs. Vegetables cooked on the grill need no adornment other than a light coat of olive oil. If using wooden skewers to grill onions, soak the skewers in water for thirty minutes before grilling.

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.

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 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.

WHY IT’S LIGHT One crust makes this tart less fattening than a more traditional (read: double-crust) summer pie. It has a higher proportion of peak-season fruit, another bonus for the calorie conscious. Nectarines are featured, but plums, peaches, apricots, or any mixture of stone fruits would work beautifully here.

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.

GOOD TO KNOW For a more satisfying meal, try incorporating just a small amount of a flavorful high-fat ingredient such as bacon or nuts into the low-calorie mix. Here pancetta is crisped in the oven for handsoff, splatter-free cooking, a method that works well for bacon, too.

SMART SUBSTITUTION Unlike white rice, brown rice retains the nutritious bran and germ covering the grain; it has three times the amount of fiber and a host of essential nutrients. Adding brown rice and other whole grains to salads makes them more filling without significantly increasing fat and calories.

SMART SUBSTITUTION This lighter interpretation of a traditional Waldorf salad replaces the sweet mayonnaise dressing with one made from reduced-fat sour cream, white-wine vinegar, and just a hint of sugar.

FLAVOR BOOSTERS When reducing the amount of fat added to a quick-cooking dish, a few last-minute additions—such as the fresh lemon juice and parsley in this soup—can have a big impact on the overall taste. A topping of shaved Parmesan also improves the end result.

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.

WHY IT’S LIGHT Our recipe for a hearty steakhouse side tweaks the formula for greater emphasis on the spinach and less on the “cream.” In fact, despite its name, there’s no cream in this dish. Instead, a mixture of flour and just one tablespoon of butter thickens a silky béchamel sauce.

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.