Root Vegetable

THIS IS A GREEN-FREE SALAD where vegetables take center stage. The olive dressing makes this dish stand out, with fennel adding an extra crunch. Use as little or as much tuna as you wish; we prefer it as a background note.

SALADS NEED NOT FOCUS ON THE LETTUCE. Here the greens take a back seat to vibrant golden beets. The salty, creamy blue cheese and the crunchy walnuts complement the sweet beets. Roasting the beets in water prevents them from drying out.

This is a great all-purpose vinaigrette that can dress a salad as easily as it can be poured on grilled vegetables or served as a dipping sauce for bread.

JÍCAMA IS A ROOT VEGETABLE that is used throughout Latin America. It looks like a large radish and has a clean, neutral flavor that adds a crisp texture to any dish. This refreshing salad, with its Asian vinaigrette, will be a welcome addition to a summer picnic or barbecue. I leave out the salt and pepper because the soy sauce provides the seasoning.

NEW ENGLANDERS HAVE THEIR CLAM CHOWDER; here in the Pacific Northwest we also make chowder with fresh local crab. Even better, this soup can be served cold in the summer and warm in the winter months. Don’t let the jalapeño in the recipe scare you; this soup isn’t spicy. Seeded, diced, and sautéed, the jalapeño loses most of its heat and adds a nice undertone to the rich crab and creamy potato.

THE RICH FLAVORS OF CLASSIC FRENCH ONION SOUP are especially comforting on a cold, gray day. The original recipe is lightened here by substituting chicken for beef stock. The croutons are the grand finale, and making them yourself is a snap; simply top sliced bread with cheese, bake on a baking sheet at 350°F. until golden brown, and cut into cubes. If possible, use homemade Chicken Stock (page 230) in this soup; the flavor is incomparable.

WHEN COLD WEATHER SETTLES IN, it’s time for this rich soup. Bacon adds even deeper flavor to the classic Italian white beans and sage combination. Using nitrate-free bacon is the best option, for both flavor and health reasons, and it’s becoming more widely available.

GOOD TO KNOW Cooking vegetables in parchment is a great way to highlight their flavor while preserving their nutrients (and low-calorie profiles). Group vegetables with similar cooking times so they’ll be ready at once.

FLAVOR BOOSTERS Mexican-inspired flavors make these hardy sides hard to resist. Black beans are enlivened by chili powder and lime; peppery watercress is topped with crunchy toasted pepitas and a cuminscented dressing.

SECRET INGREDIENT Loaded with fiber, barley provides a filling, low-calorie base for this whole-grain salad, so all you need to add is a single chicken breast—and plenty of vegetables—to turn it into a satisfying meal for four.

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.

WHY IT’S LIGHT This low-calorie Tex-Mex meal uses top round steak, a very lean cut of beef; you can also use other lean cuts such as eye of round or top sirloin. Corn tortillas have fewer calories and more nutrients than flour tortillas.

GOOD TO KNOW When planning meals with calorie and fat counts in mind, balance higher-fat proteins with low-fat sides, so the totals still fall within the target range. Here, simply seasoned pork chops—grilled on the bone for flavor and tenderness—are served with a spicy-sweet relish made from peaches, red onion, honey, and lemon juice. The relish is far better tasting and healthier than store-bought barbecue sauces.