Tomato

FLAVOR BOOSTER Roasting maximizes the sweetness of fresh plum tomatoes (and preserves them for later use), perfect for making a delicious puréed soup that requires very little added oil or butter. Use any leftover roasted tomatoes as a topping for pasta or on sandwiches.

SMART SUBSTITUTION Unlike white rice, brown rice retains the nutritious bran and germ covering the grain; it has three times the amount of fiber and a host of essential nutrients. Adding brown rice and other whole grains to salads makes them more filling without significantly increasing fat and calories.

WHY IT’S LIGHT Naturally lean beans and extra vegetables make this a smarter choice than meat-heavy chili. For a creamy garnish, try a dollop of plain low-fat Greek yogurt rather than sour cream.

WHY IT’S LIGHT In this version of a Southern staple, the grits are enriched with a little butter, but no cheese. The shrimp are cooked in a quick tomato sauce seasoned with smoky bacon, onion, and hot sauce.

SECRET INGREDIENT Beer flavors this robust chicken and vegetable stew. Any light-or medium-colored lager will do, but pilsner—with its pronounced taste of hops—works best.

WHY IT’S LIGHT Rather than cooking this hearty Italian stew on the stove, in the traditional manner, it is prepared in the microwave, using far less oil (because you don’t have to brown the chicken thighs first) and in much less time.

WHY IT’S LIGHT Only one side of the chicken is breaded here, and an egg white instead of a whole egg is used to bind the whole-wheat crumbs to the meat. Serve the chicken with a side of whole-wheat spaghetti tossed with olive oil and fresh herbs, or a simple salad.

FLAVOR BOOSTER Fennel, tomato, and wine are common ingredients in Mediterranean cooking; in this recipe, they make a wonderful bed for chicken breast halves. Once the chicken is cooked through, the vegetables become a flavorful sauce to serve alongside.

WHY IT’S LIGHT For beefy taste without excess fat, use ground sirloin instead of chuck. This chili is also bulked up with extra portions of beans and tomatoes. Briefly cooking the cocoa, chili powder, and tomato paste before adding the beef helps intensify their flavors.

WHY IT’S LIGHT This leaner take on a classic soup includes meatballs made with ground turkey instead of beef for less fat and fewer calories. To ensure the meatballs are juicy and flavorful, use dark-meat turkey with at least seven percent fat.

A beef tenderloin roast is a boon for the host and a treat for family or guests during the holidays. Many big-box stores sell them at a reasonable price, and when trimmed, there's no waste—just solid meat. Cooking the roast doesn't tie up your oven for long, and once it's done, it couldn't be easier to carve. Between the green of the rosemary and the red of the grape tomatoes, the sauce is festive with color and loaded with bright flavor.

Olives, garlic, herbs, tomato, and wine come together in this short rib dish, a nod to the warm and sunny flavors of Provence. A shower of freshly grated orange zest at the finale brightens the rich braised beef with a citrus zing. This recipe makes a deeply satisfying main dish for Hanukkah or any other celebratory occasion.

This is a spicy and aromatic stew of chickpeas and tender vegetables. It is delicious served with pita bread, Buttered Couscous (page 79) or Saffron Rice (page 62), and spicy harissa sauce.

Charlie makes this refreshing soup when tomatoes are at their peak of ripeness and flavor. The same method can be applied to extract flavor from other watery vegetables and fruits, such as cucumber and watermelon.

I like an uncomplicated tomato sauce that tastes of sweet, flavorful tomatoes, garlic, and chile. It makes a delicious pasta sauce by itself, or it can be garnished with fresh herbs and cheese, and it can be the base of many other sauces.

In Mexico, salsas are typically made with ingredients roasted on a clay comal, or griddle. A cast-iron skillet is a good substitute. When whole chile peppers, unpeeled garlic cloves, tomatoes, and tomatillos are dry-roasted, they brown as they cook and develop the toasty overtones that create deep flavors in the salsa. Another traditional tool is the molcajete y tejolote, a rough stone mortar and pestle used to mash and blend the salsa.

This is a salad that David Chang (page 80) made in the Green Kitchen. David’s cooking often applies traditional Asian flavorings and methods to the foods of this continent. This salad is similar to a tomato and mozzarella salad, but it is quite different and surprising in its combination of flavors.