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Calories 445; Total Fat 27g; Carbohydrates 13g

Roasted red peppers and baby spinach are dressed with a hot, slightly spicy dressing and topped with toasted almonds and garlic for a delicious—and extremely nutritious—way to dress up a simple grilled pork tenderloin. Red peppers and spinach contribute antioxidants, almonds are an excellent source of calcium, and studies suggest that garlic helps lower LDL (bad) cholesterol levels. Have some lemon-ginger frozen yogurt for dessert.

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Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

445 Calories (22%)
27g Total fat (42%)
4g Saturated Fat (21%)
109mg Cholesterol (36%)
941mg Sodium (39%)
13g Carbohydrate (4%)
5g Fiber (18%)
39g Protein (78%)

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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

Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

286 Calories (14%)
8g Total fat (13%)
3g Saturated Fat (12%)
12mg Cholesterol (4%)
389mg Sodium (16%)
39g Carbohydrate (13%)
10g Fiber (39%)
16g Protein (32%)

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Calories 250; Total Fat 14g; Carbohydrates 29g

Layered salads are popular at picnics and potlucks, but they’re also great make-ahead dinners for busy workdays. Each serving of this salad—a zesty combo of garbanzo beans, tomatoes, zucchini, olives, basil, and more— provides four servings of vegetables and an entire day’s supply of vitamins A, C, and bone-strengthening K. Add cold chicken or grilled chicken sausages for a low-stress meal, or eat the salad solo as a vegetarian entrée. (Note: Our analysis is for the salad made with regular mayonnaise, but you can reduce the fat and calories by using a low-fat version.)

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Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

250 Calories (13%)
14g Total fat (22%)
2g Saturated Fat (9%)
8mg Cholesterol (3%)
474mg Sodium (20%)
29g Carbohydrate (10%)
7g Fiber (27%)
6g Protein (12%)

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Calories 247; Total Fat 9g; Carbohydrates 8g

Grab some vine-ripened tomatoes from the farm stand and sauté briefly with wine, shallots, basil, and capers for a fresh and colorful sauce that makes the most of the season’s bounty. This quick and easy dish is low in calories and carbs, and loaded with high-quality protein. Tomatoes contain lycopene, a potent antioxidant that protects against cancer and heart disease.

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Photograph By: Dasha Wright Ewing

Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

247 Calories (13%)
9g Total fat (13%)
1g Saturated Fat (7%)
68mg Cholesterol (23%)
212mg Sodium (9%)
8g Carbohydrate (3%)
2g Fiber (7%)
29g Protein (58%)

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Calories 499; Total Fat 26g; Carbohydrates 35g

This delightful dish is ready in only 15 minutes. Creamy white beans are the perfect backdrop for the other vivid flavors in this dish—and they are a great source of fiber, which helps to 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 mono- than saturated fat).

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Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

499 Calories (25%)
26g Total fat (39%)
6g Saturated Fat (28%)
73mg Cholesterol (24%)
307mg Sodium (13%)
35g Carbohydrate (12%)
9g Fiber (34%)
33g Protein (66%)

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Calories 412; Total Fat 27g; Carbohydrates 1g

A dry rub of cumin, salt, and pepper punches up the flavor of grilled skirt steak (a relatively lean and inexpensive cut) while keeping sodium levels moderate. An easy sauce of garlic and fresh cilantro adds extra zip. Cilantro is a great source of vitamin K, which helps your body use calcium to build strong bones.

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Photograph By: Romulo Yanes

Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

412 Calories (21%)
27g Total fat (42%)
8g Saturated Fat (41%)
90mg Cholesterol (30%)
502mg Sodium (21%)
1g Carbohydrate (0%)
0g Fiber (1%)
39g Protein (78%)

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Calories 278; Total Fat 4g; Carbohydrates 55g

This quick and flavorful dish features seasonal veggies (summer squash, carrots, corn, tomatoes, and potatoes) in a slightly sweet and spicy curry sauce. You get a healthy dose of protein, fiber, and vitamin C, as well as the powerful anti-inflammatory and cancer-fighting benefits of turmeric, a compound found in curry powder. To up the nutritional ante even further, you can sub cubed sweet potatoes for some or all of the red potatoes. Sweet potatoes are rich in beta-carotene and better for your blood-sugar levels than white potatoes. Our nutritional analysis includes the couscous, but not the raita accompaniment.

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Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

278 Calories (14%)
4g Total fat (7%)
1g Saturated Fat (3%)
0mg Cholesterol (0%)
525mg Sodium (22%)
55g Carbohydrate (18%)
7g Fiber (27%)
8g Protein (16%)

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Calories 385; Total Fat 31g; Carbohydrates 7g

You can make this healthy recipe very quickly, since it calls for supermarket roast chicken. More economical and just as fast: Turn leftover chicken into a second nutritious dinner. Although this low-carb recipe is somewhat high in fat, the lion’s share is in the form of heart-healthy unsaturated fats. Fresh apricots balance the herbal bitterness of the watercress and add a burst of beta carotene (a nutrient with many health benefits, including improving eye health). For dessert: Yogurt Granita.

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Photograph By: Elinor Carucci

Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

385 Calories (19%)
31g Total fat (47%)
7g Saturated Fat (33%)
67mg Cholesterol (22%)
357mg Sodium (15%)
7g Carbohydrate (2%)
2g Fiber (6%)
20g Protein (40%)

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Calories 309; Total Fat 17g; Carbohydrates 7g

Harissa, a thick Tunisian hot sauce, adds exotic flavor and an antioxidant punch to this quick and easy grilled fish dish. In this version, sweet red peppers, garlic, and jalapeño are fire-roasted on the grill, then puréed with garlic, cumin, coriander, and olive oil. The delicious result is a dinner that’s low in saturated fat and carbohydrates and high in protein. Couscous and grilled zucchini would make nice sides. Have some frozen yogurt with fresh berries for dessert.

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Photograph By: Lisa Hubbard

Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

309 Calories (15%)
17g Total fat (17%)
2g Saturated Fat (12%)
45mg Cholesterol (15%)
81mg Sodium (3%)
7g Carbohydrate (2%)
2g Fiber (9%)
30g Protein (60%)

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Calories 171; Total Fat 5g; Carbohydrates 2g

A spicy miso marinade perks up chicken breasts (which can sometimes be bland) for a meal that’s big on flavor but light on fat and calories. Miso is made from fermented soybeans, which are rich in cancer-fighting chemicals called genistein and daidzein. Ginger, garlic, and red pepper are all potent anti-inflammatory spices that fight disease and aging. The Roasted Corn and Edamame Salad linked to from the recipe goes beautifully with the chicken. For dessert, have a piece of fruit or get fancier with Asian Fruit Salad with Papaya-Mint Sauce.
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Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

171 Calories (9%)
5g Total fat (7%)
1g Saturated Fat (4%)
68mg Cholesterol (23%)
338mg Sodium (14%)
2g Carbohydrate (1%)
0g Fiber (2%)
28g Protein (56%)

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