Onion

SECRET INGREDIENT Loaded with fiber, barley provides a filling, low-calorie base for this whole-grain salad, so all you need to add is a single chicken breast—and plenty of vegetables—to turn it into a satisfying meal for four.

GOOD TO KNOW When only a grilled steak will do, choose a leaner cut like top blade over more marbled porterhouse or rib-eye. Blade steaks have a rich flavor and are very tender; tri tip, sirloin, and strip steaks also take well to grilling without marinating. If only larger steaks are available, purchase fewer and cut them into six-ounce servings, for portion control.

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 IT’S LIGHT This low-calorie Tex-Mex meal uses top round steak, a very lean cut of beef; you can also use other lean cuts such as eye of round or top sirloin. Corn tortillas have fewer calories and more nutrients than flour tortillas.

GOOD TO KNOW When planning meals with calorie and fat counts in mind, balance higher-fat proteins with low-fat sides, so the totals still fall within the target range. Here, simply seasoned pork chops—grilled on the bone for flavor and tenderness—are served with a spicy-sweet relish made from peaches, red onion, honey, and lemon juice. The relish is far better tasting and healthier than store-bought barbecue sauces.

GOOD TO KNOW A cherry pitter makes quick work of removing the pits, but you can also use frozen pitted cherries in place of fresh; just be sure to thaw them according to package instructions and drain thoroughly before using.

SECRET INGREDIENT Each of these little pies has a “crust” made from polenta, a whole-grain, low-fat alternative to buttery doughs. This recipe calls for prepared polenta in a vacuum-wrapped tube, sold at most supermarkets; if you can’t find it, follow the recipe on page 134 to make your own, and cut into small rounds (instead of wedges) with a cookie cutter the same size as the baking dishes.

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 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.

WHY IT’S LIGHT To produce onion rings that are wonderfully crisp and not at all greasy, bake them instead of deep-frying. Preheating the oiled baking sheet before adding the onion slices helps ensure a crunchy outer coat, as do crushed cornflakes in the batter.

GOOD TO KNOW Soaking pearl and cipollini onions in warm water for just ten minutes makes their thin, tight skin easier to remove. After soaking, simply cut off the root end and peel back the skin. If you can’t find pearl or cipollini onions, you can substitute one large or two small yellow onions, each cut into eight wedges.

FLAVOR BOOSTER The carrots and tofu are both briefly marinated in a soy sauce mixture before being broiled. Scallions, rice vinegar, and toasted sesame oil lend other Asian elements. Be sure to use extra-firm tofu, as it will hold up better than other types of tofu.

Mushrooms and beef have long been an inspired combination, and here they're joined in a particularly sophisticated way. Dried porcini mushrooms grind to a powder in no time in a blender and add a subtle woodsiness to the beef, while the truffle butter enriches the sauce with its heady aroma. Black-truffle butter is the best deal going. It gives you tremendous flavor at an affordable price, a fraction of the cost of a fresh black truffle.

Think of these as the best part of French onion soup minus the broth. Better yet, they're in a form that's much easier to eat than the soggy wet bread, weighed down with cheese, that usually tops crocks of onion soup. Don't be surprised if these disappear before you get a chance to sample one yourself!