Cookbooks

WHY IT’S LIGHT How do you trim the fat and calories from a beloved salad? Scale back on the bacon, use only the whites of hard-cooked eggs, and make the dressing with low-fat buttermilk and light mayonnaise. Then, fold a modest amount of blue cheese into the dressing, instead of crumbling it over the salad.

FLAVOR BOOSTERS The bracing combination of fresh lime juice and mint adds minimal calories and not a trace of fat, yet tastes out of this world. Scallions, cucumber, and chopped peanuts up the flavor ante while also adding crunch. Soba noodles, made from buckwheat, are nuttier than those made from wheat.

GOOD TO KNOW Here a low-fat, yogurt-based chicken salad is served over lightly dressed mixed greens; it would also make a light—and packable—lunch when used as a sandwich filling, between slices of whole-wheat bread.

GOOD TO KNOW Because they contain more fat than leaner breast meat, chicken thighs are good candidates for grilling: They stay tender and juicy after cooking.

GOOD TO KNOW A mix of sugar and honey in these citrusy cookies satisfies a sweet tooth, yet each thin, delicate cookie has only forty-four calories. Go ahead, have two.

SECRET INGREDIENT Cracker crumbs help bind the fish mixture so it holds together when cooked; they also lend a crunchy coating to the cakes, which are dredged in the crumbs before baking. Put the crackers in a resealable plastic bag and crush with a rolling pin or small heavy skillet, or pulse in a food processor until coarsely ground.

FLAVOR BOOSTER A ginger-and-lime yogurt marinade spiked with chopped jalapeños adds tang and a little heat to skinless chicken thighs. Peach chutney makes a tart-sweet, low-fat accompaniment. If using wooden skewers, soak them in water for thirty minutes before grilling.

SMART SUBSTITUTION To make this popular Italian dessert lighter, use reduced-fat cream cheese and skim milk in place of the traditional heavy cream. Thanks to the semisweet chocolate, it still tastes rich.

FLAVOR BOOSTER Salmon fillets are dressed with a sweet-and-sour glaze that combines dark-brown sugar with pungent whole-grain mustard. Arrange the fish on a platter with watercress and lemon wedges for an impressive presentation fit for a dinner party.

FLAVOR BOOSTERS Lean ground turkey is just the start when preparing lower-calorie burgers; these are made supermoist and juicy with the somewhat unexpected addition of reduced-fat sour cream, mango chutney, Dijon, and chili powder; torn pieces of whole-wheat bread help bind the meat as it cooks.

GOOD TO KNOW Cod and other lean, firm-fleshed fish are good choices for steaming, since they stay moist after cooking. To steam in the oven, combine fillets in a baking dish with rice vinegar (or another flavorful liquid, such as lemon juice or wine), oil, and aromatics, then cover the dish tightly to trap in moisture as the fish cooks.

WHY IT’S LIGHT The salmon and green beans—along with capers and strips of lemon zest—are steamed in parchment (see page 18), with only one teaspoon olive oil per packet.

FLAVOR BOOSTER A fragrant sauce made from a handful of pantry standbys—including soy sauce, garlic, vinegar, and red-pepper flakes—serves as a marinade for the chicken and a dressing for the finished salad. Feel free to substitute pork or beef for the chicken.

WHY IT’S LIGHT You can have your cupcake and eat it too when you prepare smaller portions and finish them with glazes and syrups rather than buttery, creamy frostings and other high-calorie toppings. Here, the little cakes are drizzled with a lemon syrup to complement the lemon (and lime) zest and juice in the batter

WHY IT’S LIGHT A very thin pork cutlet is a healthful main course meat, even after sautéing in olive oil; the secret is to only dredge in flour and skip the more traditional bread-crumb coatings. Fill out the plate with vegetables such as leafy greens and sautéed cherry tomatoes.

SMART SUBSTITUTION Try a mix of yogurt and lemon juice for a tart, creamy pasta sauce without a lot of fat. This satisfying pasta salad, made with whole-wheat penne, makes a great summer supper; pack any leftovers for a workday lunch.

GOOD TO KNOW Thinly pounded chicken breasts, known as paillards in French cuisine, cook through in just a couple of minutes—perfect for a quick, low-calorie midweek dinner.

WHY IT’S LIGHT The beloved combination of spaghetti, bacon, and eggs (as in spaghetti carbonara) can still fit within a low-fat diet by replacing some of the pasta with wilted frisée. Top each serving with some crisped bacon pieces and a fried egg.