Gluten Free

GOOD TO KNOW Here a low-fat, yogurt-based chicken salad is served over lightly dressed mixed greens; it would also make a light—and packable—lunch when used as a sandwich filling, between slices of whole-wheat bread.

SMART SUBSTITUTION To make this popular Italian dessert lighter, use reduced-fat cream cheese and skim milk in place of the traditional heavy cream. Thanks to the semisweet chocolate, it still tastes rich.

FLAVOR BOOSTER Salmon fillets are dressed with a sweet-and-sour glaze that combines dark-brown sugar with pungent whole-grain mustard. Arrange the fish on a platter with watercress and lemon wedges for an impressive presentation fit for a dinner party.

GOOD TO KNOW Cod and other lean, firm-fleshed fish are good choices for steaming, since they stay moist after cooking. To steam in the oven, combine fillets in a baking dish with rice vinegar (or another flavorful liquid, such as lemon juice or wine), oil, and aromatics, then cover the dish tightly to trap in moisture as the fish cooks.

WHY IT’S LIGHT The salmon and green beans—along with capers and strips of lemon zest—are steamed in parchment (see page 18), with only one teaspoon olive oil per packet.

GOOD TO KNOW Thinly pounded chicken breasts, known as paillards in French cuisine, cook through in just a couple of minutes—perfect for a quick, low-calorie midweek dinner.

SECRET INGREDIENT A tangy marinade sweetened with apple juice instead of sugar does double-duty when reduced to a sauce for grilled steak. In addition to Worcestershire sauce, mustard, and hot sauce, the marinade is further enlivened by an optional splash of whiskey.

GOOD TO KNOW When only a grilled steak will do, choose a leaner cut like top blade over more marbled porterhouse or rib-eye. Blade steaks have a rich flavor and are very tender; tri tip, sirloin, and strip steaks also take well to grilling without marinating. If only larger steaks are available, purchase fewer and cut them into six-ounce servings, for portion control.

GOOD TO KNOW Kebabs are a good way to incorporate vegetables into from-the-grill dinners. They also allow you to use a small amount of a high-fat food, such as the chorizo in the pork kebabs, to maximum effect. If using wooden skewers, soak them in water for thirty minutes before grilling.

FLAVOR BOOSTER Although the crimson glaze contains only a few ingredients, it tastes surprisingly rich, thanks to molasses and tart pomegranate juice. Here the pork is served with couscous and a salad of Bibb lettuce, celery, and parsley.

GOOD TO KNOW Kebabs are a good way to incorporate vegetables into from-the-grill dinners. They also allow you to use a small amount of a high-fat food, such as the chorizo in the pork kebabs, to maximum effect. If using wooden skewers, soak them in water for thirty minutes before grilling.

GOOD TO KNOW Kebabs are a good way to incorporate vegetables into from-the-grill dinners. They also allow you to use a small amount of a high-fat food, such as the chorizo in the pork kebabs, to maximum effect. If using wooden skewers, soak them in water for thirty minutes before grilling.

WHY IT’S LIGHT Just three-quarters of a pound of beef serves four as a main course when rolled around a filling of peppers and cheese and accompanied by a leafy salad. This dish is just as delicious (and even leaner) with chicken or turkey cutlets instead of beef.

GOOD TO KNOW Often served raw in salads, peppery arugula can also be heated briefly until wilted, just like spinach. It pairs nicely not only with shrimp, as in this quick sauté, but also with chicken, steak, and sharp cheeses, such as Parmesan and Pecorino Romano.

WHY IT’S LIGHT This dish only sounds indulgent. It stays trim by combining a modest piece of bacon-wrapped fish with a generous salad. Thick fillets of any firm, flaky, and mild fish, such as halibut, haddock, or striped bass, would work well here.

FLAVOR BOOSTER A spicy dry rub is a great, no-calorie way to flavor skinless chicken breasts. Combined with red onion and lime juice, heart-healthy avocado creates a soothing salsa for a nice balance of hot and cool.