Dairy Free

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.

WHY THEY’RE LIGHT Keep summer barbecue sides light and fresh: This no-fuss pasta salad is dressed simply with garlic oil and fresh herbs. Vegetables cooked on the grill need no adornment other than a light coat of olive oil. If using wooden skewers to grill onions, soak the skewers in water for thirty minutes before grilling.

WHY THEY’RE LIGHT Keep summer barbecue sides light and fresh: This no-fuss pasta salad is dressed simply with garlic oil and fresh herbs. Vegetables cooked on the grill need no adornment other than a light coat of olive oil. If using wooden skewers to grill onions, soak the skewers in water for thirty minutes before grilling.

GOOD TO KNOW To release the citrusy flavor of lemongrass, pound the stalks with a meat mallet or the bottom of a heavy pot. If you can’t find fresh lemongrass, look for dried in the spice aisle of your grocery store, or at Asian food markets.

GOOD TO KNOW You won’t miss the chicken in this meat-free version of the Southwestern favorite; black beans provide plenty of protein. Store-bought tortilla chips make a time-saving alternative to crisping the tortillas yourself; the chips soften in the soup, adding more heft. Save some chips for crumbling over the servings, and hold off on the cheese, sour cream, and other high-fat toppings.

FLAVOR BOOSTER This modern take on velvety vichyssoise (potato-leek soup) contains no cream or even milk. Watercress adds surprising flavor—and color—to the warm soup.

GOOD TO KNOW It will come as no surprise that gelatin desserts are a calorie-counter’s dream. What you may not know is that there are elegant ways of preparing—and presenting—the nostalgic desserts. Form the gelatins in pretty single serve glasses or in a loaf pan for unmolding and slicing.

GOOD TO KNOW Poached salmon fillets are ultramoist. But there’s just one hard-and-fast rule to follow when preparing them: Do not overcook. Poach the fish ever so gently just until the center remains slightly translucent.

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.

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.

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.