Pasta

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.

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.

FLAVOR BOOSTERS This one-dish meal is a great example of how the bright notes of lemon (zest and juice) and parsley can help reduce the need for unwanted fat. The recipe is very adaptable; if you have other vegetables such as fresh spinach or snap peas on hand, add them to the couscous at the end. You can also substitute the leg and thigh meat from a rotisserie chicken.

WHY IT’S LIGHT A springtime pasta dish forgoes heavy sauce in favor of a toss-together topping of arugula, lemon zest and juice, and extra-virgin olive oil. A generous amount of Pecorino Romano cheese ensures the dish satisfies both appetite and palate.

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 With less oil, fewer nuts, and more basil, this better-for-you pesto cuts calories without sacrificing any of the fabulous flavor. Serve the sauce over whole-wheat pasta for more fiber. Extra pesto freezes nicely, so consider doubling the batch.

SMART SUBSTITUTIONS Small swap-ins can make a big difference. Whole-wheat noodles, low-fat cottage cheese, and lean ground sirloin lighten up this lasagna. Sautéed eggplant rounds out the ground-beef sauce; melted part-skim mozzarella on top (but not inside) keeps the dish feeling indulgent, but more moderately so.

WHY IT’S LIGHT There’s less pasta (half a package) than usual but still plenty of leaner-than-pork poultry sausage and two bunches of broccoli rabe in this satisfying main course for four. Blanching the broccoli rabe tones down its bite before it is finished in the skillet.

FLAVOR BOOSTER Everyone knows steamed fish is healthy—the trick lies in making it flavorful, too. Here, flounder fillets are spread with Dijon, rolled up, and cooked atop a bed of couscous and vegetables. A drizzle of vinaigrette provides the finishing touch.

GOOD TO KNOW When tucking into heartier dishes and casseroles, such as these pillowy potato dumplings, keep portions in check by preparing individual servings in separate baking pans. Vacuum-sealed packages of gnocchi are found in the pasta aisle as well as the refrigerator or freezer section of larger grocery stores. There’s no need to thaw frozen gnocchi before cooking.

FLAVOR BOOSTER With its tangy flavor and crumbly texture, a little feta cheese goes a long way. Use it to add oomph to salads such as this one, which is bulked up with cucumber, cabbage, shallot, and fresh parsley.

FLAVOR BOOSTER Roasted vegetables are delicious—and healthful—on their own, but for variety, try tossing them with herbs or spices before cooking. Here, carrots and cauliflower are seasoned with cumin; feel free to experiment with similar ground spices. For the best flavor, lightly toast and grind the cumin seeds (or other spices) yourself.

Couscous, made of semolina wheat rolled into tiny granules, is the traditional dish of Morocco and northern Africa. It is cooked to a light and fluffy texture by steaming it several times, perfumed by the aromatic spices in the steamer. It is usually paired with meat or vegetable stews—try it with Moroccan-Style Braised Vegetables—and with spicy harissa sauce (page 112). There are instant varieties available, but cooking it the traditional way results in the best texture and flavor.

This dish of Lidia’s is what I make for supper when I return home tired and hungry after traveling. I like it very plain, with lots of parsley, but you could spice it up by adding a pinch of dried chile flakes or chopped anchovy, and serving it with grated cheese.

When using smaller clams such as Manila and littleneck, make this pasta with the clams in their shells. When using larger clams, cook them first, remove from their shells, and chop, returning them to the pot with the tasty clam liquor.

Kale is a strong-flavored green that is both bitter and sweet—Red Russian and lacinato varieties are especially good—and combined with garlic, dried chile flakes, and nutty wheat spaghetti, kale makes a bold and satisfying pasta dish.

This is the soup I always make when I want something comforting and restorative. This method easily becomes second-nature and is good for all kinds of seasonal vegetable soups: Soften the vegetables in oil or butter, add stock, and simmer until the vegetables are tender. Flavor with herbs, and, for a more substantial soup, add cooked pasta, beans, or, as in this recipe, chicken. Brothy vegetable soups are even better with a plate of garlic croutons (see page 37) to dip in the soup.

This gratin (macaroni and cheese by another name) is good to make when you find yourself with the ends of several types of cheeses. Almost any cheese works, except mozzarella, which gets a little stringy, and blue cheeses, which can take over the dish. I love Gruyère for macaroni and cheese, and cheddar, Jack, and Cantal are all good, too.