Weeknight Meals

The highest form of “cream of” soup starts out with cooked, pureed vegetables and pure, fresh cream. The second-best incarnation of that same soup winds up being pastier, with cornstarch as a thickener and the fresh cream replaced with cheaper fats, like vegetable oils. There’s one more way to make cream soup, though—a way in which you get the freshest, purest, least diluted taste of the vegetables. There’s no cream in this recipe—and no cornstarch, either. You still get a great creamy texture by using a lot of mushrooms and chicken broth. The key is to not let the mushroom liquor (the juice expressed by the mushrooms as they cook) evaporate, and to use a good blender to create a luxurious puree.

This is such a great salad—especially in the fall, when beets are in season. The sweet, earthy flavor of the beets provides a nice foil for the tangy blue cheese and peppery arugula. By lightly crushing the walnuts, you need less of this healthy but high-fat nut in your salad. Sometimes it’s the little things that make a big difference.

If ever there was a dynamic duo of destructive caloric forces, cheese and potatoes is it. But they taste sooo good together, we dive in anyway. This potato-free cheese and “potato” soup reunites the duo but tames them to a mere shadow of their former fatness.

This beautiful green soup features broccoli two ways—pureed for body and in chunks for texture. The cheese in this rendition of broccoli-cheese soup is a whisper of Parmigiano-Reggiano cheese. The real creaminess comes from yogurt.

Make this delicious soup in the summer, when you can use corn that was picked that morning. Corn is loaded with sugars and carbs, but that’s why we like it so much. I incorporated cauliflower in this soup to reduce the carb count and to add body, without adding the starch and calories of potatoes.

French onion soup began to show up on restaurant menus in the 1960s, when America’s interest in French food was piqued by Julia Child. Onions have tremendous nutritional value and have been shown to aid in preventing and treating both cardiovascular disease and certain types of cancer. Though a bowl of French onion soup is full of great things, it also has a fair amount of fat. This recipe calls for reduced-fat Swiss and little to no fat in the general preparation, which trimmed fat and calories by about one-third and one half, respectively.

Paper-thin slices of lean, rare roast beef are healthy on their own, so keeping the toppings light but flavor-packed is the key to the success of this dish. Low-fat mayo amended with lemon juice and zest, crisp celery, and just a little bit of real Parmigiano-Reggiano—grated instead of shaved, for more coverage—does the trick.

Everyone loves a good croquette. It almost doesn’t matter what’s in them—as long as they’re filled with something juicy and fried, we like ’em. I think high-quality canned fish such as sardines, tuna, and salmon is underappreciated, so I designed this croquette recipe with canned salmon in mind. To keep it tasting light and fresh, it’s mixed with fresh salmon and one of the best jarred foods out there: fried peppers.

I’m a huge fan of raw tuna. The trick is to get high-quality tuna—called “sushi grade.” If you don’t want to eat raw tuna, you can sear it whole in a hot pan until it’s cooked to your liking, then slice and serve it with the sauce and the mushroom salad. Textured vegetable protein can be found in the health-food aisle of most major supermarkets.

When I lived in Israel I became a huge fan of falafel—a warm pita filled with hot, crispy balls of golden chickpeas, rich sesame dressing, and cool tomatoes. It has so many great flavors—and a lot of fat. This version calls for the falafel to be baked rather than fried—and served as a salad rather than a sandwich.

Most crab cakes are made of breadcrumbs and crab-flavored mayonnaise. And while I agree that mayonnaise is damn good, I just wish it wasn’t so fattening. By broiling instead of pan frying, and using low-fat mayo with some green veggies, this very lean version of crab cakes is a new kind of good.

Fried calamari and tomato sauce is one of the great food combinations. Fried calamari is sweet and crispy, and tomato sauce is slightly acidic—that’s a culinary trifecta! Without the fat and calories of the original, you get to eat a lot of this. Use as a spicy fra diavolo pasta sauce as you can handle—the heat will make the dish feel bigger and richer.

Cheese fondue is a puddle of warm melted cheese flavored with wine, and I adore it. When it’s done right, the cheese coats a piece of fruit or bread with a perfectly satin layer of fatty unctuousness that transforms both parties into something miraculous. Getting that singular texture without all of the fat is a matter of making a thickened wine-shallot reduction and using high-quality low-fat cheddar. I threw in a little bit of bacon because everything’s better with it. If you leave it out, though, this reformed fondue contains one tenth the fat of the original.

Allspice is the secret ingredient here. In Italian cooking, it is VITAL to have a secret ingredient in your meat sauce.

Bucatini looks like fat spaghetti that’s hollow in the middle, like drinking straws made of pasta.