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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Green Tomato and Honeydew Melon Salad

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Calories 302; Total Fat 23g; Carbohydrates 24g

Who says salad can't be exciting? This sweet, spicy, tart, and crunchy salad makes a great side for a simple main course such as grilled chicken or fish. There's a lot going on nutritionally as well: Pumpkin seeds are a good source of immune-boosting vitamin E and zinc, and the jalapeños have anti-inflammatory effects.

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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:

• 302 Calories (15%)
• 23g Total fat (35%)
• 3g Saturated Fat (16%)
• 0mg Cholesterol (0%)
• 199mg Sodium (8%)
• 24g Carbohydrate (8%)
• 3g Fiber (14%)
• 4g Protein (8%)

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Chicken and Watercress Salad with Almonds and Feta

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Calories 385; Total Fat 31g; Carbohydrates 7g

You can make this healthy recipe very quickly, since it calls for supermarket roast chicken. More economical and just as fast: Turn leftover chicken into a second nutritious dinner. Although this low-carb recipe is somewhat high in fat, the lion's share is in the form of heart-healthy unsaturated fats. Fresh apricots balance the herbal bitterness of the watercress and add a burst of beta carotene (a nutrient with many health benefits, including improving eye health). For dessert: Yogurt Granita.

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Photograph By: Elinor Carucci

Nutritional Information

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

• 385 Calories (19%)
• 31g Total fat (47%)
• 7g Saturated Fat (33%)
• 67mg Cholesterol (22%)
• 357mg Sodium (15%)
• 7g Carbohydrate (2%)
• 2g Fiber (6%)
• 20g Protein (40%)

See the full nutritional analysis from NutritionData.com

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Crunchy Asian Chicken Salad

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Calories 286; Total Fat 13g; Carbohydrates 15g

This healthy, sweet, and tangy salad was developed for and taste-tested by children, but it's sure to bring people of all ages to the table. It's a particularly good dish for those watching their weight, since it is low in calories yet full of vitamins, minerals, and protein. Natural peanut butter, which has no added sugars and preservatives, gives the dressing a clean, rich flavor. For dessert, have Asian Fruit Salad with Papaya Mint Sauce.

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Photograph By: Kevin Hart

Nutritional Information

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

• 286 Calories (14%)
• 13g Total fat (20%)
• 2g Saturated Fat (12%)
• 56mg Cholesterol (19%)
• 380mg Sodium (16%)
• 15g Carbohydrate (5%)
• 3g Fiber (12%)
• 28g Protein (56%)

See the full nutritional analysis from NutritionData.com

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Smoked-Turkey, Plum, and Fennel Salad

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Calories 489; Total Fat 33g; Carbohydrates 22g

Make the most of seasonal produce with this sweet and savory main course salad. Ripe juicy plums, available fresh from the farmers' market through mid-October in much of the U.S., add sweetness and vitamin C with each bite. Fennel, also ripe and ready this time of year, adds a crunchy and pungent, licorice-like zest. Don't fear the high fat content of this dish, as most of it comes from olive oil, a heart-healthy monounsaturated fat. High in protein and fiber, this salad will keep you satisfied long after dinner, which may help you resist the temptation of a late-night snack. For dessert, try Strawberry Panna Cotta with Strawberry Compote

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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:

• 489 Calories (24%)
• 33g Total fat (51%)
• 5g Saturated Fat (23%)
• 64mg Cholesterol (21%)
• 1025mg Sodium (43%)
• 22g Carbohydrate (7%)
• 5g Fiber (20%)
• 28g Protein (56%)

See the full nutritional analysis from NutritionData.com

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Layered Salad with Roasted Garlic Dressing

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Calories 250; Total Fat 14g; Carbohydrates 29g

Layered salads are popular at picnics and potlucks, but they're also great make-ahead dinners for busy workdays. Each serving of this salad—a zesty combo of garbanzo beans, tomatoes, zucchini, olives, basil, and more— provides four servings of vegetables and an entire day's supply of vitamins A, C, and bone-strengthening K. Add cold chicken or grilled chicken sausages for a low-stress meal, or eat the salad solo as a vegetarian entrée. (Note: Our analysis is for the salad made with regular mayonnaise, but you can reduce the fat and calories by using a low-fat version.)

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Nutritional Information

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

• 250 Calories (13%)
• 14g Total fat (22%)
• 2g Saturated Fat (9%)
• 8mg Cholesterol (3%)
• 474mg Sodium (20%)
• 29g Carbohydrate (10%)
• 7g Fiber (27%)
• 6g Protein (12%)

See the full nutritional analysis from NutritionData.com

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Grilled Lemon Chicken and Moroccan Couscous Salad

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Calories 522; Total Fat 17g; Carbohydrates 56g

Here's an exotic and delightful twist on the good old American standby—chicken. Both cilantro and turmeric are excellent sources of manganese and iron. Ground ginger not only gives this meal zip but also has strong anti-inflammatory and immune-system-boosting properties. For dessert, try Lemon-Ginger Frozen Yogurt.

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Nutritional Information

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

• 522 Calories (26%)
• 17g Total fat (25%)
• 2g Saturated Fat (12%)
• 68mg Cholesterol (23%)
• 954mg Sodium (40%)
• 56g Carbohydrate (19%)
• 6g Fiber (24%)
• 38g Protein (76%)

See the full nutritional analysis from NutritionData.com

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