28 Smart Ways to Eat Right

No deprivation here. These hearty meals are lower in calories and fat -- but they're so delicious you'll forget they're good for you, too.


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1/29
Tilapia Puttanesca

    A chunky topping of Kalamata olives, diced tomatoes, capers, parsley, and onion adds pizzazz to healthy tilapia.

Makes: 4 servings
Start to Finish   25 mins 
2/29
Gingered Beef Lettuce Wraps

    Finely chopped fresh ginger adds zing to these Asian-style steak-and-vegetable wraps.

Makes: 4 servings
Prep   20 mins 
Freeze   30 mins 
Marinate  4 hrs 
3/29
Steamed Cod with Gingery Mushrooms

    Ready in less than 30 minutes, this gently cooked, ginger-flavored fish combines with shiitake mushrooms and red sweet pepper to create an antioxidant-rich dinner.

Makes: 4 servings
Prep   15 mins 
Cook   8 mins  to  6 mins per 1/2-inch thickness of fish
4/29
Spice-Rubbed Lamb Chops

    Seasoned with a mixture of orange peel, cinnamon, and cumin, these lamb chops are full of flavor, healthful, and impressive enough for a dinner party.

Makes: 4 servings
Start to Finish   40 mins 
5/29
Roasted Cranberry Chicken

    A tangy cranberry sauce turns roasted chicken into a delicious and healthy supper. Serve it with brown rice.

Makes: 4 servings
Prep   25 mins 
Cook   20 mins  to  25 mins 
Roast   20 mins  375°F 
6/29
Smoked Turkey Salad with Oranges

    It's a breeze to eat well. Simply toss smoked turkey with arugula, sweet red pepper, and juicy orange slices. A tangy citrus vinaigrette makes a delightful finishing touch.

Makes: 4 servings
Prep   30 mins 
7/29
Pork Skewers and Peanut Sauce

    Cinnamon-spiced pork is threaded on skewers with red sweet peppers and pineapple and cooked with a simple-to-make peanut sauce.

Makes: 6 servings
Prep   25 mins 
Broil   10 mins 
8/29
Chicken Noodle Toss with Greens

    Turn leftover chicken into an unbelievably good second dinner by tossing it with green onion, arugula, fresh basil, and rice noodles. With a light lime juice-soy sauce glaze, the dish is full of flavor.

Makes: 4 servings
Start to Finish   20 mins 
9/29
Lime-Steamed Salmon

    Zippy lime dresses up the salmon in this recipe. You may substitute one 9-ounce package of frozen French-cut green beans for the fresh beans. If you do, cook for 5 to 6 minutes instead of the original 10 to 12 minutes.

Makes: 3 servings
Prep   15 mins 
Cook   12 mins 
Stand   1 min 
10/29
Kale, Lentil & Chicken Soup

    Antioxidant-rich kale is combined with red lentils, chicken, carrots, and juicy tomatoes to make this beautiful soup. Pungent garlic adds bold flavor.

Makes: 6 servings
Prep   25 mins 
Cook   30 mins  to  37 mins 
11/29
Lamb Chops with Tomatoes

    A zesty topping of chopped tomatoes, green onions, and oregano gives lamb chops a fresh summer spin.

Makes: 4 servings
Start to Finish   20 mins 
12/29
White Beans, Pasta & Chicken

    Filled with hearty white kidney beans, plum tomatoes, and shredded chicken, this parsley-flavored pasta dish makes a delicious and good-for-you supper.

Makes: 4 servings
Start to Finish   30 mins 
13/29
Barley-Beef Soup

    Garlic-seasoned beef adds filling protein to this healthy mix of veggies and quick-cooking barley. When buying the meat, look for lean cuts and trim any fat before cooking.

Makes: 8 servings
Serving size: 11 cups
Prep   25 mins 
Cook  1 hr 45 mins 
14/29
Asian Primavera Stir-Fry

    This tasty mix of boneless chicken breast, shiitake mushrooms, and fresh veggies is ready in only 30 minutes. Soy sauce and ginger give it an Asian flair.

Makes: 4 servings
Start to Finish   30 mins 
15/29
Italian-Style Fish

    Spice up white fish with Italian-style stewed tomatoes, fresh mushrooms, and shredded Parmesan cheese.

Makes: 6 servings
Start to Finish   20 mins 
16/29
Turkey Spinach Toss

    Pepper-seasoned turkey breast, deli ham, and juicy oranges top fresh wilted spinach. Cooking juices make a tasty dressing.

Makes: 4 servings
Start to Finish   20 mins 
17/29
Bulgur-Mushroom Stovetop Pilaf

    This colorful dish provides 68 percent of your recommended daily vitamin C intake; top it off with cracked black pepper and feta cheese.

Makes: 6 servings
Prep   15 mins 
Cook   45 mins 
Stand   5 mins 
18/29
Fast Chicken & Rice

    Here's a great solution for hectic weeknights: Combine chicken, brown rice, peas, almonds, and your favorite bottled stir-fry sauce and bake for 10 minutes.

Makes: 4 servings
Start to Finish   10 mins 
19/29
Poached Halibut and Peppers

    Delicate halibut is poached in a spicy mix of white wine, sweet peppers, capers, garlic, and crushed red pepper.

Makes: 4 servings
Prep   20 mins 
Cook   7 mins plus 4 to 6 minutes per 1/2-inch thickness
20/29
Spicy Barley and Rice

    Chipotle peppers add a fiery kick to barley, brown rice, and fresh spinach; toasted walnuts add satisfying crunch.

Makes: 6 servings
Prep   10 mins 
Cook   45 mins 
Stand   5 mins 
21/29
Good Greens Soup

    You won't feel an ounce of guilt when eating this warming soup. A vitamin-rich blend of kale, spinach, leeks, and zucchini is endlessly satisfying -- and only 90 calories per serving.

Makes: 8 servings
Serving size: 8 side-dish servings
Start to Finish   35 mins 
22/29
Barley-Stuffed Peppers

    Barley makes a healthy, fiber-rich substitute for ground meat in these delicious stuffed peppers.

Makes: 4 servings
Prep   35 mins 
Bake   22 mins  350°F 
23/29
Baked Mediterranean Cod and Asparagus

    Four simple ingredients -- olive oil, cod, asparagus, and olive relish -- make this low-fat dish unbelievably delicious.

Makes: 4 servings
Prep   15 mins 
Bake   12 mins  475°F 
24/29
Triple Tomato Soup

    This chunky version of a time-honored comfort food is tasty and convenient. It combines pantry-ready tomatoes -- canned, dried, and paste -- with onions, celery, and parsley.

Makes: 4 servings
Serving size: 4 side-dish servings
Prep   20 mins 
Cook   45 mins 
25/29
Salsa, Black Bean, and Rice Salad

    Salsa and pepper-spiced cheese add pizzazz to this black bean and veggie salad. The 30-minute supper is healthful, too, with fiber-rich beans that can lower blood sugar. For more nutrients, make it with brown rice.

Makes: 6 servings
Start to Finish   30 mins 
26/29
Full-Steam-Ahead Fish

    By steaming fish, you'll preserve nutrients and avoid fatty cooking oils. Here, basil and garlic add delicate flavor to orange roughy, sweet peppers, and asparagus.

Makes: 2 servings
Prep   15 mins 
Cook   6 mins 
27/29
Roast Pork Salad with Ginger-Pineapple Dressing

    Pork tenderloin tops fresh romaine leaves and nectarines. The pork is a good source of B vitamins and riboflavin -- nutrients that promote healthy red blood cells -- and it's lower in fat and calories than skinless chicken breast.

Makes: 4 servings
Prep   25 mins 
Roast   25 mins  425°F 
28/29
Squash-Quinoa Soup

    Quinoa, a tiny beadlike grain, gives this chicken and butternut squash soup a slight crunch.

Makes: 6 servings
Prep   15 mins 
Cook   17 mins 
29/29
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