Calories 417; Total Fat 24g; Carbohydrates 14g

This easy yet elegant salmon dish can be prepared in about half an hour. For the agrodolce (an Italian sweet-and-sour sauce), balsamic vinegar is reduced to concentrate its flavors and thicken it, and finished with a swirl of butter to create a velvety glaze. The dish is low in carbs and packed with healthy omega-3 fatty acids. It would go well with roasted or grilled asparagus. (If you're concerned about your sodium intake, reduce the amount of salt used to season the fish.)

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Photograph By: Romulo Yanes

Calories 499; Total Fat 26g; Carbohydrates 35g

This delightful dish is ready in a flash. Creamy white beans are the perfect backdrop for the other vivid flavors in this dish—and a great source of fiber, which helps keep cholesterol levels in check. Plus, most of the fat is the heart-healthy monounsaturated kind (from the olive oil and olive paste as well as, surprisingly, the pork, which contains more monounsaturated than saturated fat). Have some strawberries and grapes with mint and vanilla for dessert.

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Calories 597; Total Fat 23g; Carbohydrates 59g

Looking for an alternative to burgers? These savory Moroccan beef patties are spiced with red and black pepper, cumin, coriander, and cinnamon and served over couscous (try whole-wheat). Here's a dream for dieters or anyone watching portion sizes: Cayenne pepper can help satisfy your appetite, so you eat less. Serve with a green vegetable to round out the meal—for something supereasy, just toss frozen or fresh spinach right in the pot with the couscous.

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Calories 338; Total Fat 21g; Carbohydrates 15g

A crisp entrée salad is the perfect way to recover from yesterday's big Thanksgiving meal, plus a delicious use for leftover turkey. The spicy avocado dressing is deliciously creamy but low in saturated fat. Fresh veggies load you up with vitamins A, C, and K, and folic acid for healthy cells and blood vessels.

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Photograph By: Brian Leatart

Calories 162; Total Fat 12g; Carbohydrates 7g

This protein-rich dish is a great way to observe Meatless Monday, a grassroots effort to promote good health and benefit the environment. Gently cooking the tomatoes in a bit of oil rather than eating them raw greatly increases the lycopene content you get from them. Lycopene is an antioxidant that may protect against cancer and promote prostate health. (Read more about lycopene in tomatoes from Nutrition Data.)

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Calories 365; Total Fat 4g; Carbohydrates 47g

A deeply caramelized glaze makes this low-fat dish taste (and look) wonderfully decadent. Jalapeñno peppers and fresh lime perk things up and add an anti-inflammatory kick as well (read more about anti-inflammatory diets). Serve with a fresh green salad to add some fiber to the meal.

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Calories 286; Total Fat 8g; Carbohydrates 389g

Providing a third of your daily protein, fiber, and iron needs, this robust casserole proves you don't need meat to create a satisfying meal. To simplify your weeknight routine, the tomatoes and beans can be prepared one night, allowing for quick assembly when you get home from work the next day.

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Photograph By: Roland Bello

Calories 281; Total Fat 11g; Carbohydrates 15g

Raw winter weather calls for warm, comforting dishes like this robust soup. You can use any type or combination of fresh mushrooms—all are high in antioxidants and essential minerals. Although the recipe calls for reduced-sodium chicken broth, the total sodium content in the soup is still moderately high. If you are watching your salt intake, use sodium-free broth or homemade chicken stock and salt the soup to taste.

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