Gluten Free

GOOD TO KNOW Like chickpeas and other legumes, lentils are high in fiber and protein and have very little fat. Adding them to main dishes allows you to cut back on the amount of animal-based proteins such as poultry and beef.

GOOD TO KNOW Rotisserie chicken is a good shortcut (use only the breast meat) if you don’t have time to poach your own. Corn tortillas—crisped in the oven instead of fried—rovide a crunchy base for a filling salad packed with Mexican flavors. We’ve started with tomato, avocado, red onion, and cilantro, but you can add other favorite ingredients such as sliced radishes or corn—and perhaps a little reduced-fat sour cream in place of Mexican crema.

GOOD TO KNOW A cherry pitter makes quick work of removing the pits, but you can also use frozen pitted cherries in place of fresh; just be sure to thaw them according to package instructions and drain thoroughly before using.

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 Wedges of polenta are lightly brushed with olive oil and broiled instead of fried. The asparagus spears are broiled alongside the polenta, and a small amount of cream is all it takes to make the mushrooms taste luxurious.

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.

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.

GOOD TO KNOW To release the citrusy flavor of lemongrass, pound the stalks with a meat mallet or the bottom of a heavy pot. If you can’t find fresh lemongrass, look for dried in the spice aisle of your grocery store, or at Asian food markets.

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.