Weeknight Meals

Few dishes are as tasty and flavorful as a good curry. Unfortunately, the amount of ghee (clarified butter) and full-fat yogurt used in a typical curry makes for a lot of XXL T-shirts. Here, lean, tender beef, intense seasoning, lots of fresh vegetables, and 5%-fat yogurt make for a skinny jeans day instead.

Chinese food has always been a favorite of mine—and apparently of just about everyone else in America. Even in the smallest towns, there is almost always a Chinese restaurant. The balance of sweet/sour/spicy flavors—and the fact that it’s already cut up into easy-to-eat bite-size pieces—might be part of it. Making restaurant-style Chinese food healthy means getting rid of the sugar first, and then the fat. Using a large nonstick pan over high heat reduces the fat. A good low-fat, sugar-free Asian stir-fry sauce does the rest.

This dish is a prime example of how a cooking technique—in this case, charring peppers over an open flame—adds fabulous flavor to a dish without one bit of fat, sugar, carbohydrate, or salt.

Classic Salisbury steak is a patty made of ground beef and seasonings that is fried in butter or oil and smothered in a brown sauce. Although it was once considered health food by its inventor—a 19th-century English-American physician named James Salisbury—it’s really not. This grilled version, made with ground turkey breast and fresh vegetables and smothered in a low-fat cheese sauce, makes the grade.

Bolognese is a type of ragù—a thick, hearty meat sauce for pasta. As in most traditional types of ragù, this version starts with mirepoix, a combination of finely diced carrot, onion, and celery, to give the sauce flavor and texture. But instead of having beef as the star ingredient, this lightened-up version features ground turkey and is ladled on top of whole-grain egg noodles.

In Mexico, tacos are small, fresh, and simply prepared. I once had a taco al pastor there that was mind-bendingly good, and it had all of three ingredients! Somehow, when the taco got to the United States, it morphed into double-crust, Taco Bell Beef Supreme Chalupa with sour-cream-out-of-a-caulking-gun madness. Here I do my best to honor the Americanized taco everyone seems to love, while bringing some traditional flavors into the picture.

There is much debate over whether chili should have beans in it. Some folks think beans make chili cheap—in the same way, they say, that breadcrumbs do to meatloaf. Actually, in both cases, those interloping ingredients contribute substantially to the dish. Breadcrumbs make meatloaf tender, while beans add texture and additional meatiness to chili—and lots of fiber and antioxidants, too.

In this country, dishes of Mexican origin have a reputation for being fat-laden and bad for you. At the same time, we can’t seem to get enough of them! The funny thing is that in Mexico, the traditional food is generally fresh, healthy, and wholesome—lots of grilled fish and meats, intensely flavored (and cream-free) sauces, fresh vegetables and fruits, and herbs. The problem is the blanket of full-fat cheese and sour cream under which most Mexican-American dishes are served. The Mexican flavors we love come from healthy foods like bright-tasting tomatillos and cilantro, so I banked on them in this new version of enchiladas.

Although white rice is always included in the fast-food version of this dish, I left it out here. It would have added about 100 calories per serving, and these burritos are really good without it—even better, I think. If you can’t find corn salsa, buy fresh refrigerated salsa and stir in some low-sodium canned corn.

Classic Chicken Marsala calls for Marsala wine (of course), a fortified wine from Sicily, white flour, and butter. In this modified Chicken Marsala, the white flour and the butter had to go, but the rest was retained—especially its namesake. The combination of mushrooms, garlic, herbs, and chicken broth is as delicious as the butter-laden original.

Chicken Parm is one of my all-time favorite dishes. It’s as much an American classic as a burger and fries or angel food cake. The good news is that Parmigiano-Reggiano cheese is made from skim milk to start with, so there is no need to replace it with “cheese food” or anything else that’s unsuccessfully impersonating the real thing. In this version, thin chicken cutlets are grilled and topped with reduced-fat mozzarella and then sprinkled with breadcrumbs just before finishing the dish for a crispy browned topping.

Many cooks overload Italian-American-style red sauce with olive oil. While it is a healthy fat, it’s still a fat. At 120 calories per tablespoon, that’s a lot of leeway in the hands of a liberal cook. In this version, the olive oil has been reduced to 1/2 tablespoon for all 4 portions and it still tastes great. If you use chicken thighs, you’ll end up with a little more cholesterol but a lot more flavor. (If your diet requires very small amounts of cholesterol, use boneless, skinless chicken breast instead of the chicken thighs, and simmer them for only 10 to 12 minutes to prevent their drying out.

Jerk is a style of cooking native to the island of Jamaica that transforms ordinary chicken into a flavorful, highly aromatic eating experience. Meats are dry-rubbed with a spice mixture called jerk seasoning, then grilled. This seasoning relies principally on two elements: allspice and Scotch bonnet peppers (among the hottest peppers on earth). Typically, whole pieces of bone-in, skin-on chicken are barbecued over wood—usually over the wood of the allspice tree. The skin is omitted here—and with that goes about 80 calories per portion.

This is one of those Italian-American classics—a dish that looks and tastes as though it was born in the Old Country but that was really born in the United States. Capers are used liberally in Sicilian cooking, and a lemon-caper sauce lives up to its name, piccata, which some say means “piquant.” Other translations say piccata means to add fat—which might be where all of the butter in the original sauce comes in. This recipe calls for just a dab of butter for flavor in the tangy, tart sauce.

Comfort food like chicken pot pie may lift your spirits, but it will weigh your body down. I know—there are few things more satisfying than biting through a super-flaky, buttery crust into a creamy, savory filling of chicken and vegetables. Pie dough is essentially flour used as a vehicle for fat. The filling can also be a fat land mine if you’re not careful. Eat this. It will make you feel good in every way.

In Italy, pasta and meats are generally served as separate courses, but in this country, we like to combine them into a single main course. This creamy pasta pairs well with the sauteed chicken.

This is a light and simple chicken dish that’s perfect for a summer barbecue. Although we eat more chicken than any other animal protein in the United States, the problem with most of it is that it is insipid and tired. A fruit-based salsa like this one offers some sweetness and acidity that really sparks up this ubiquitous bird. This recipe is simply too good not to include.

I adore risotto. It is as much fun to make and serve as it is to eat. I have spent most of my career learning how to perfect it—and much of my life eating it. There are few foods that make people moan as much as a beautifully prepared risotto does. (Remember Seinfeld?) Two things make it so delicious: the starch that is released from the rice during the slow and careful cooking process, and the butter and cheese we add to it. Unfortunately, for a few pleasurable moments on the lips, it’s a terror for the hips, thanks to the fat and carb content. This rice-less risotto uses something called TVP, or textured vegetable protein. It’s a high-fiber, high-protein soy product. It’s great both raw and cooked, and it has far fewer carbs than white rice.

This is a southern comfort food dish that some say came straight out of the Great Depression as a way to stretch a little bit of chicken to feed a big family. Flour and fat are combined to form a dumpling (such a sweet name for such an insidious food, don’t you think?) that is then is cooked in broth. In real life, those sweet little dumplings are calorie bombs that call for a healthier version—like this one.

Ever since I was a kid working in catering halls to pay for college, I’ve been fascinated by how delicious this simple dish is. Though the original has ample amounts of oozing butter, this version doesn’t have any butter in it at all, and it still tastes great. Pay close attention to the cooking time so the chicken doesn’t dry out, and prepare the sauce 2 hours ahead of cooking time.