Tomato

The enchiladas and the calabacitas each take around 30 minutes to prepare, so if you're making both, give your Self about an hour. Round out your dinner: Add 1/2 cup mixed greens with 2 tbsp lowfat Italian dressing.

Sunday lunch. From Golden Door in Escondido, California. This soup, from The Golden Door Cooks Light & Easy (Gibbs-Smith), is stocked with a gardenful of vegetables. Look for the brightest beta-carotene beauties — golden corn, sunny yellow peppers, and ripe yellow tomatoes. Because the produce is raw, you're not cooking away any vitamins.

Saturday dinner. From Red Mountain Spa in St. George, Utah. Give lean pork tenderloin a rubdown with executive chef Jim Gallivan's potent adobo chile mix. The spicy bean salsa topper adds fiber but not a lick of fat.

To round out the meal: 4 oz red wine or juice spritzer; 1/8 honeydew and 2 butter cookies; 8 oz low-fat milk

To round out the meal: 1 cup lowfat pudding

Salmon doesn't have to be a snooze. Plain old salmon becoming a little boring? We thought so. That's why Self asked Dan Silverman, executive chef of one of New York City's most popular restaurants, Union Square Cafe, to give us a new way to cook this super healthy food. The result: a fish dish that's as fun as spaghetti and meatballs — without the meat or pasta — and full of flavor and disease-fighting omega-3 fatty acids.

Italian food with added veggie value.

A good-for-you French stew Low fat, flavorful — this soup will bowl you over. In France, where foie gras rules, this soup stands out: It's low fat and vegetarian. Suzanne Goin, chef and co-owner of Lucques in Los Angeles, first tasted it on a vacation. Years later, she put it on her menu. With salad and a baguette, the bean and veggie stew makes a fiber-rich meal. "Pistou" is its basil-based topping; Italians call it pesto. We call it delicious.

Get a better body at the grocery store. Just as certain exercises strengthen your stomach muscles, certain foods protect specific parts of your body. (Your tummy gets benefits from sit-ups and garlic.) A top-to-toes rundown based on new research includes the following: Eggs banish blurry eyes. Cranberry juice brightens smiles. Chocolate is your heart's friend. Carrots preserve lungs. Water is a hipbone buddy. And you get all these super foods in one bowl.

You can stuff five or six healthy vegetables into salsa (tomatoes, peppers, scallions, garlic, corn, whatever else is left in the crisper bin) then use that salsa five or six different ways (on fish, on chicken, in a burrito or, of course, on a delicious corn chip. You can make salsa in minutes. It keeps forever. It is the antidote to any of your vegetable woes!

It's healthy, tasty and, yes, a full meal. This fiber-packed (12 whole grams — almost half your daily dose!), meal-sized salad comes from Gabrielle Hamilton, chef and owner of Prune, a tiny New York City restaurant that's wowing diners with natural, wholesome food that tastes delicious. Bonus for you home cooks: This dish is also quick to fix. Just chop, toss, then chow.

Lasagna is comfort food — a real PMS soother. But it's also loaded with symptom-fighting calcium.

This hearty — and heart-healthy — pasta comes together in a flash. Mangia! Puttanesca may sound like an Italian specialty to slave over, but don't be intimidated — you can make this sauce in minutes. Michael Collins, chef and co-owner of the Green Emporium in Colrain, Massachusetts, designed this dish, which marries old-world flavor with modern-day convenience. Its healthy ingredients — lycopene-loaded tomatoes, heart-smart olive oil, exotic olives, and capers — are as easy to keep on hand as that emergency jar of sauce.

Surprise! A heavyweight makes a lightweight pizza. This healthy pizza comes from boxing champ George Foreman, the master behind the Lean Mean Fat Reducing Grilling Machine (don't tell us you haven't seen the infomercials!) and author of the new George Foreman's Big Book of Grilling, Barbecue & Rotisserie (Simon & Schuster). Why grill? "It produces great-tasting healthy food, and it's easy," Foreman says.

No time to make a healthy dinner? "I love to cook for myself," says Jennifer Garner, the costar of Fox's Time of Your Life television series. "It's my stay-healthy secret. Making a simple dinner actually calms me down after a harried day. Often I'll spend Sunday nights cooking and then use the leftovers for lunch that week. Right now, I'm really into cooking with orzo. It's a light, rice-shaped pasta that fills me up. I especially love this recipe because the orzo goes well with the shrimp and veggies and it's quick and easy to make."

We traded fish for fowl for a fresh approach to the classic niçoise salad, and guess what? It's tastier than ever (and still lowfat).
Think salad means a bland bowl of greens? Not with this recipe, adapted from the revised Taste of Summer cookbook by Diane Rossen Worthington (Chronicle Books). The dish is so full of scrumptious finds, you won't miss the lettuce. You can prepare the salad ingredients and dressing in the morning and refrigerate, then combine and serve for dinner.

This classic soup is a no-brainer, no-cook meal: Simply chop and blend. Serve it with crusty bread and spreadable goat cheese. Any leftovers will keep in your fridge for up to five days.

The healthiest take-it-anywhere lunch.

Comfort food at its healthiest. Serve this colorful one-dish meal over couscous or rice. Garnish with fresh basil.

Pasta's reputation — restored! With the bad press that pasta's been getting in these carb-phobic times, you may have given it up entirely. The truth is, pasta is only a problem when the noodles make the meal. The trick is rounding it out with healthy add-ins. Here, Whole Foods Markets' executive chef Steven Petsevsky has tossed in a day's supply of vegetables; they supply lots of vitamin C and good-for-you phytochemicals — plus fiber. Shrimp adds a kick of protein, and a handful of fresh herbs makes all the flavors sparkle. Self's testers' verdict: yum.