Herbs & Spices

GOOD TO KNOW When pressed to remove excess moisture, extra-firm tofu does a better job of soaking up marinades and holding its shape as it cooks, especially on the grill. If using wooden skewers, soak them in water for thirty minutes before grilling.

SMART SUBSTITUTION Instead of toting a pasta salad along to the next potluck, try a salad that features a whole grain such as bulgur (precooked wheat that’s been dried and cracked). Most grains work well when tossed and seasoned with the same ingredients used in pasta salads, and they are definitely better for you.

SMART SUBSTITUTION Whole-wheat tortillas contain fewer calories than traditional pizza crusts, and they crisp quickly in the oven. Topping each round with just a sprinkle of part-skim mozzarella and a few shavings of pecorino cheese also results in a lighter pizza. Complete the low-calorie meal with an arugula 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.

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.

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.

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.

GOOD TO KNOW Kebabs are a good way to incorporate vegetables into from-the-grill dinners. They also allow you to use a small amount of a high-fat food, such as the chorizo in the pork kebabs, to maximum effect. If using wooden skewers, soak them in water for thirty minutes before grilling.

WHY THEY’RE LIGHT Waxy new potatoes, tossed in a flavorful mustard vinaigrette, easily outdo heavy, mayonnaise-based potato salads, while low-fat yogurt and dill dress up sliced cucumbers. Pack either low-calorie side for a picnic.

GOOD TO KNOW Although this version of a classic Thai noodle dish is vegetarian, we’ve added a little optional protein in the form of scrambled egg. You could add thinly sliced poached chicken breast instead; add chicken to the skillet in step 3, tossing to coat with sauce.