Chicken Kebabs

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Calories 192; Total Fat 6g; Carbohydrates 3g

Marinating these chicken kebabs all day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about half an hour, so they're a great quick dinner. Brightly colored turmeric is a potent antioxidant and a traditional Ayurvedic remedy for allergies. For a nutritious side, thread cipollini onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken. Then toss some halved, pitted fresh peaches on the grill for dessert.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 192 Calories (10%)
• 6g Total fat (10%)
• 2g Saturated Fat (9%)
• 125mg Cholesterol (42%)
• 134mg Sodium (6%)
• 3g Carbohydrate (1%)
• 0g Fiber (0%)
• 30g Protein (60%)

See the full nutritional analysis from NutritionData.com

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Middle Eastern Bison Meatballs with Cilantro-Yogurt Sauce

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Calories 431; Total Fat 32g; Carbohydrates 11g

Bison (or buffalo) tastes a lot like beef, but it's much leaner and healthier. Here, ground bison is combined with toasted cumin, coriander, and fennel seeds to make aromatic mini meatballs, served with a bright-green yogurt dipping sauce. Don't be put off by the long ingredient list: The food processor does most of the hard work. Also, the cilantro-yogurt sauce can be made ahead. Serve with whole-wheat pita or flatbread, and sautéed veggies such as zucchini and red peppers. Have some fresh seasonal fruit for dessert.

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Photograph By: Tom Schierlitz

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 431 Calories (21%)
• 32g Total fat (49%)
• 11g Saturated Fat (53%)
• 125mg Cholesterol (42%)
• 365mg Sodium (15%)
• 11g Carbohydrate (4%)
• 2g Fiber (7%)
• 26g Protein (52%)

See the full nutritional analysis from NutritionData.com

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Wild Mushroom Pasta

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Calories 467; Total Fat 17g; Carbohydrates 57g

You can use practically any mixture of wild, dried, and fresh mushrooms in this flexible recipe. Each has its own distinctive shape, texture, and subtle flavor—but all mushrooms have powerful antioxidant and immune-bolstering properties. For color and an extra nutrient boost, try substituting spinach pasta. Serve with a simple green salad and, for dessert, Dried Cherry and Raisin Rice Pudding.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 467 Calories (23%)
• 17g Total fat (26%)
• 10g Saturated Fat (48%)
• 85mg Cholesterol (28%)
• 472mg Sodium (20%)
• 57g Carbohydrate (9%)
• 7g Fiber (27%)
• 23g Protein (46%)

See the full nutritional analysis from NutritionData.com

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Maple-Glazed Tuna with Pear-Potato Salad

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Calories 334; Total Fat 15g; Carbohydrates 8g

Celebrity chef Marcus Samuelsson served this dish to kids attending a YMCA cooking class and won rave reviews from them. It's not just tasty and kid-approved, though—it's also rich in protein and healthy fats. Although they may sound like an unlikely pair, maple syrup and mustard combine for a tangy, sweet glaze that's perfect for the robust flavor of tuna. Samuelsson's Pear-Potato Salad makes the perfect side.

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Photograph By: Paul Brissman

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 334 Calories (17%)
• 15g Total fat (23%)
• 2g Saturated Fat (11%)
• 76mg Cholesterol (25%)
• 149mg Sodium (6%)
• 8g Carbohydrate (3%)
• 0g Fiber (0%)
• 39g Protein (78%)

See the full nutritional analysis from NutritionData.com

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Sake Sea Bass in Parchment

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Calories 197; Total Fat 3g; Carbohydrates 3g

Cooking fish in parchment with ginger and other aromatics infuses it with flavor, yielding tender, succulent fish with zero added fat. Cleanup is a snap—you just throw the parchment away. Try it with Stir-Fried Bok Choy and Cabbage for a healthy, Asian-inspired meal that's ready in less than 30 minutes.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 197 Calories (10%)
• 3g Total fat (5%)
• 1g Saturated Fat (4%)
• 69mg Cholesterol (23%)
• 464mg Sodium (19%)
• 14g Carbohydrate (3%)
• 0g Fiber (0%)
• 32g Protein (64%)

See the full nutritional analysis from NutritionData.com

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Orecchiette with Salsa Cruda and Ricotta

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Calories 593; Total Fat 15g; Carbohydrates 93g

This time of year, tomatoes—the centerpiece of this no-cook pasta sauce—are plump, ripe, and bursting with flavor. They're also loaded with antioxidants. Creamy ricotta adds substance and calcium to this superfast dish. Your local farmers' market is likely to be a great source for the tomatoes—while you're there, pick up some seasonal fruit for dessert.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 593 Calories (30%)
• 15g Total fat (23%)
• 5g Saturated Fat (26%)
• 24mg Cholesterol (8%)
• 491mg Sodium (20%)
• 93g Carbohydrate (31%)
• 6g Fiber (23%)
• 22g Protein (44%)

See the full nutritional analysis from NutritionData.com

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Pork Tenderloin with Tomato-Peach Compote

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Calories 196; Total Fat 7g; Carbohydrates 8g

Get some ripe tomatoes and peaches at a farm stand on your way home this evening and whip up a luscious summer salsa to accompany roasted pork tenderloin. The curry powder, garlic, and ginger used to season the pork all contain anti-inflammatory compounds that may help reduce your risk of heart disease and cancer.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 196 Calories (10%)
• 7g Total fat (11%)
• 1g Saturated Fat (6%)
• 73mg Cholesterol (24%)
• 354mg Sodium (15%)
• 8g Carbohydrate (3%)
• 2g Fiber (6%)
• 25g Protein (50%)

See the full nutritional analysis from NutritionData.com

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