Cookbooks

SMART SUBSTITUTION Mayonnaise—and the fat and calories that it imparts to chicken salads—is replaced by a vinaigrette in this slimmed-down version; using only poached breast meat also helps.

WHY IT’S LIGHT One crust makes this tart less fattening than a more traditional (read: double-crust) summer pie. It has a higher proportion of peak-season fruit, another bonus for the calorie conscious. Nectarines are featured, but plums, peaches, apricots, or any mixture of stone fruits would work beautifully here.

GOOD TO KNOW In this fruit-topped, vanilla-scented cake, vegetable oil stands in for butter, reducing the amount of saturated fat in each portion. Swapping out a third of the all-purpose flour with whole-wheat flour boosts the fiber content.

FLAVOR BOOSTER Boiling the dressing—made with soy sauce, lemon juice, and toasted sesame oil—gives it depth and balance. Because the chicken and vegetables are all either shredded or thinly sliced, they mingle with the cooled dressing and readily soak up its flavors.

WHY IT’S LIGHT Made with skim rather than whole milk, this velvety rice pudding is still plenty satisfying, thanks to eggs in the custardy filling. The recipe takes well to experimentation: Try adding pistachios, substitute chopped dried apricots or figs for the raisins, or use freshly grated nutmeg in place of the cardamom or cinnamon.

GOOD TO KNOW For a more satisfying meal, try incorporating just a small amount of a flavorful high-fat ingredient such as bacon or nuts into the low-calorie mix. Here pancetta is crisped in the oven for handsoff, splatter-free cooking, a method that works well for bacon, too.

WHY IT’S LIGHT Next time you crave a rich tasting brownie, reach for one of these lighter cookies instead. They’ve got just as much chocolate flavor, but far less butter—and thus less fat—per serving.

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.

GOOD TO KNOW There’s a reason it’s called angel food cake—not only is it light as air and divinely delicious, it’s also virtually fat-free. The cake gets its lofty texture from a dozen whipped egg whites folded into the batter; it makes an excellent partner for fresh berries or berry sauce (see note). To make a chocolate version, see the variation below.

SMART SUBSTITUTION This lighter interpretation of a traditional Waldorf salad replaces the sweet mayonnaise dressing with one made from reduced-fat sour cream, white-wine vinegar, and just a hint of sugar.

FLAVOR BOOSTERS When reducing the amount of fat added to a quick-cooking dish, a few last-minute additions—such as the fresh lemon juice and parsley in this soup—can have a big impact on the overall taste. A topping of shaved Parmesan also improves the end result.

WHY IT’S LIGHT French onion soup is usually capped with a molten crown of cheese, but each cup of this trimmer version is topped with a piece of cheese toast instead—a cup of cheese is enough for all eight servings. Well-caramelized onions are the true key to this soup’s appeal; be sure to cook them until they turn a deep golden brown.

SECRET INGREDIENT When puréed in a food processor, nonfat cottage cheese—high in protein but low in calories—becomes a smooth, creamy base for delectable cheesecakes such as this chocolate-espresso flavored version.

GOOD TO KNOW Hominy, dried corn kernels from which the hull and germ have been removed, adds heft to all kinds of soups and stews, including this dish of Mexico and the American Southwest. Look for canned hominy at Latin food markets or many supermarkets.

WHY IT’S LIGHT Our recipe for a hearty steakhouse side tweaks the formula for greater emphasis on the spinach and less on the “cream.” In fact, despite its name, there’s no cream in this dish. Instead, a mixture of flour and just one tablespoon of butter thickens a silky béchamel sauce.

SMART SUBSTITUTION Half-and-half and chicken broth replace the standard heavy cream, lowering the calorie count of this vegetable bisque without diminishing its appeal. For a different flavor, use ground nutmeg or cloves in place of cinnamon, or add a little chili powder for a Southwestern version.

WHY IT’S LIGHT A brothy base, lean, mild white fish, and only one tablespoon olive oil keep this dish healthier than heavier seafood stews and chowders. Drizzle just a little extra olive oil over each serving to make the most of the oil’s fruity flavor.