Vegetarian

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 To produce onion rings that are wonderfully crisp and not at all greasy, bake them instead of deep-frying. Preheating the oiled baking sheet before adding the onion slices helps ensure a crunchy outer coat, as do crushed cornflakes in the batter.

FLAVOR BOOSTER The first step in this recipe is about building flavors, so don’t try to rush it. Similarly, don’t skimp on the handful of chopped parsley added at the end—more than just a garnish, the herb helps brighten and define the other ingredients.

WHY IT’S LIGHT The whole eggs in these individual frittatas are supplemented with egg whites for fewer calories and less cholesterol. They still taste rich, though, thanks to a small amount of nutty Gruyère cheese. Customize the recipe by adding fresh herbs, chopped cooked vegetables, or even a bit of cubed ham to the egg mixture before baking.

WHY IT’S LIGHT This Italian restaurant standby turns virtuous with baked (instead of fried) eggplant and a healthier béchamel made from skim milk, which is then combined with some marinara sauce. Using less cheese also helps; here, the two cheeses are sprinkled only on top, rather than in each layer.

GOOD TO KNOW Hearty and satisfying, bean soups often simmer for hours; this vegetarian stew tastes as if it did, but uses canned beans and broth as shortcuts. To thicken the soup, mash some of the beans with the back of a spoon during cooking.

WHY IT’S LIGHT Risotto’s little secret: It’s usually enriched with ample butter at the end. But one bite of this version, which contains just one tablespoon butter, shows how delectable the dish can be without all the extra fat and calories. And rather than adding the squash at the end of cooking, per the usual method, you cook it along with the rice, so it contributes creaminess and sweetness to the final outcome.

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.

GOOD TO KNOW When tucking into heartier dishes and casseroles, such as these pillowy potato dumplings, keep portions in check by preparing individual servings in separate baking pans. Vacuum-sealed packages of gnocchi are found in the pasta aisle as well as the refrigerator or freezer section of larger grocery stores. There’s no need to thaw frozen gnocchi before cooking.