Calories 178; Total Fat 9g; Carbohydrates 1g

Reward yourself at the end of the week with an indulgent-seeming but healthy meal. Well-trimmed flank steak is an excellent source of protein and relatively low in saturated fat. Have some low-calorie Apple Oatmeal Crumble for dessert. Cinnamon (used in both dishes) has been shown to help lower blood-sugar levels.

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Calories 408; Total Fat 20g; Carbohydrates 48g

If you've hated Brussels sprouts since childhood, you owe it to yourself to give this most delicious and nutritious vegetable another chance. Roasting the sprouts with pine nuts in a bit of butter and olive oil brings out a mellow, nutty sweetness. Brussels sprouts are a terrific source of vitamin C, with an entire day's supply in just one serving. They are also rich in vitamin K, which is essential for strong bones. Serve this rich-tasting side dish on its own for a light supper, or with roasted pork tenderloin for a robust fall meal. For dessert, have slimmed down New-Style Old-Fashioned Chocolate Pudding.

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Photograph By: Romulo Yanes

Calories 379; Total Fat 23g; Carbohydrates 1g

This 15-minute entrée couldn't be easier to prepare. Fresh fish (the fresher the better) is simply seasoned with salt and pepper and broiled. The basil vinaigrette, which can be made while the fish cooks, provides an elegant finishing touch. The dish is low in saturated fat and virtually carb-free. Add a seasonal vegetable, such as broccoli, and Olive Oil–Glazed Potatoes for a complete meal.

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Calories 294; Total Fat 13g; Carbohydrates 5g

For this ten-minute main, center-cut pork chops are brushed with a simple but sophisticated glaze of Dijon mustard, brown sugar, and tarragon and then grilled. Most of the fat in the pork is of the healthier, unsaturated variety. Pork is also rich in selenium, an important antioxidant mineral that helps prevent prostate and other cancers. Enjoy a low-calorie Coconut Macaroon for dessert.

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Photograph By: Tom Schierlitz

Calories 375; Total Fat 8g; Carbohydrates 54g

This smoked chicken breast salad is a complete meal by itself, including protein, whole grains, and omega-3 fatty acids. The citrus juices used to dress the chicken and the salad provide vitamin C, which will help the body better absorb the iron in the dish. Grapefruit juice, in particular, is also a good source of vitamin A and potassium. (If you take prescription medications, check with your pharmacist before eating grapefruit. It's been shown to increase the absorption of certain drugs, which can lead to dangerous side effects.)

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Calories 249; Total Fat 11g; Carbohydrates 37g

Thinly sliced eggplant stands in for pasta in these cannelloni, reducing the carbs and adding extra fiber. A brilliantly colored sauce of roasted red peppers, garlic, and shallots ups the nutritional ante and provides an entire day's supply of vitamin C (which makes the iron in this vegetarian dish more absorbable by the body). And even with a creamy goat cheese filling, this dish remains low in fat and calories. Stick with the Italian theme and have Vin Santo Zabaglione with Orange and Grapefruit for dessert.

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Photograph By: Ann Stratton

Calories 451; Total Fat 27g; Carbohydrates 13g

Charge through your dinner rut with international fare: This dish crosses cultural boundaries by using edamame (soybeans), which are common in Asian cuisines, to create a delicious take on the garlicky Greek dip skordalia. The meal is a good source of vitamin K, which boosts bone health and aids blood coagulation. Serve a simple green salad with grape tomatoes on the side. If you're craving dessert, have a couple of squares of antioxidant-rich dark chocolate.

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Calories 445; Total Fat 27g; Carbohydrates 13g

Roasted red peppers and baby spinach are dressed with a hot, slightly spicy dressing and topped with toasted almonds and garlic for a delicious—and extremely nutritious—way to prepare a simple grilled pork tenderloin. The vegetables contribute antioxidants, almonds are an excellent source of calcium, and studies suggest that garlic helps lower LDL (bad) cholesterol levels. Serve with Squash Salad for a bonus helping of veggies. For dessert, have a piece of seasonal fruit, such as an apple or pear.

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Calories 318; Total Fat 9g; Carbohydrates 3g

In this 15-minute recipe, simple seared tuna is dressed up with a soy, lime, ginger, and scallion dipping sauce. Yellowfin tuna, which we used in our nutritional analysis, is rich in omega-3 fatty acids—compounds that have been found to protect against heart disease by lowering triglycerides and improving the ratio of good (HDL) cholesterol to potentially damaging (LDL) cholesterol. Omega 3s have also been linked to lower incidences of both Alzheimer's and depression. Use a low-sodium soy sauce to reduce your salt intake. Serve with Wilted Watercress with Garlic. The side is a great source of vitamins C and K, which help to keep bones and joints healthy. Note: Some types of tuna are high in mercury. Visit oceansalive.org or Seafood Watch to find the best choices for your own health and for the environment.

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Calories 391; Total Fat 12; Carbohydrates 44g

This pita sandwich with roast beef, vegetables, and Feta is easy to make, healthy, and affordable. Most deli roast beef is low in saturated fat and cholesterol. Shredded carrots supply a day's worth of vitamin A, which helps bolster your immune system during cold and flu season. Any leftovers make a quick and nutritious grab-and-go lunch later in the week. Have some fresh fruit for dessert to increase your fiber intake.

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Photograph By: Ann Stratton

Calories 210; Total Fat 11g; Carbohydrates 8g

Requiring just 20 minutes total (10 minutes of active time), this simple but elegant recipe is a perfect way to celebrate the end of the week. Leeks offer many of the same health benefits as garlic and onions but with a milder flavor. All three are from the allium family of vegetables, which help lower cholesterol and may also protect you against cancer. For some extra protein and calcium, start your meal with a plate of Boston Lettuce Wedges with Zinfandel Vinaigrette and Stilton. For dessert, try Champagne Grapes.

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Calories 300; Total Fat 10g; Carbohydrates 43g

A hearty soup brimming with fresh vegetables makes a perfect meal for an autumn weeknight. Shiitake mushrooms contribute a meaty flavor to the vegetarian broth, plus a wide array of nutrients that support your immune system, including niacin, zinc, and selenium. Eggs poached right in the broth add extra protein to round out the meal. If you are watching your dietary cholesterol intake or don't eat animal products, you'll find the soup is also delicious without the egg. Serve with Cheesy Sweet Potato Crisps to add some crunch and calcium.

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Calories 482; Total Fat 24g; Carbohydrates 54g

Chicken stewed Moroccan-style, with winter vegetables, spices, and dried fruit, makes a nutritious, balanced, and deeply satisfying one-dish meal. Squash, yams, and apricots are all high in beta-carotene (which your body converts to vitamin A) and fiber. Tomatoes are also a good source of cancer-fighting lycopene. You can cut prep time by buying peeled and cubed butternut squash from the grocery store. For a superspeedy side, try whole-wheat couscous. Up your vitamin C intake by having Caramelized Clementines for dessert.

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Calories 590; Total Fat 20g; Carbohydrates 54g

This pasta tossed with sautéed mushrooms, fresh radicchio, and cheese is a quick and easy meal to prepare after you get home from the polls tonight. Mushrooms are the only vegetable source of vitamin D, which is important for bone health and may ward off certain cancers. New research suggests that storing mushrooms near UV light boosts their vitamin D content, so keep an eye out for news about light-treated mushrooms—they could be the next big thing hitting your grocer's shelves. For dessert, have some diced fruit with a dollop of Greek yogurt and honey.

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Calories 417; Total Fat 22g; Carbohydrates 3g

You may not be used to thinking of steak as a healthy option, but sirloin is a relatively lean cut, especially if you trim any visible fat. In addition, about half the fat is of the healthy monounsaturated variety. A quick sauce of chopped olives seasoned with red pepper and parsley (which is brimming with antioxidant flavonoids) keeps it interesting. Pair with Wilted Spinach with Nutmeg Butter for a complete low-carb meal (if you're watching your fat and calorie intake, feel free to cut down on the amount of butter you use in this dish—just a touch adds a rich flavor).

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Photograph By: Romulo Yanes

Calories 271; Total Fat 13g; Carbohydrates 18g

Get into the Halloween spirit with this healthy and seasonal dish. Pumpkin is low in saturated fat and sodium and high in fiber and potassium. Fiber helps reduce cholesterol levels, and potassium aids in keeping your blood pressure in check. For a special holiday dessert, sneak in a serving of fruit: Watch a video on making caramel apples and get the recipe.

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Calories 171; Total Fat 5g; Carbohydrates 2g

The miso in the vibrant, gingery marinade for these quick-cook chicken breasts adds exotic flavor plus isoflavones—compounds that keep your heart healthy and your bones strong. Serve the chicken with the Roasted Corn and Edamame Salad suggested with the recipe, or with simple steamed broccoli or spinach. For dessert, have Asian Fruit Salad with Papaya Mint Sauce.

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Photograph By: Ann Stratton

Calories 206; Total Fat 4g; Carbohydrates 12g

The combination of pork, shiitake mushrooms, and leeks makes this dish an excellent source of niacin, thiamin, and vitamin B6—three nutrients that help fight fatigue. Leeks are also rich in manganese, a trace mineral needed for proper blood sugar balance. Serve with roasted potatoes or crusty bread, and have some fresh seasonal fruit for dessert.

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Calories 551; Total Fat 30g; Carbohydrates 31g

Loaded with protein and fiber, this robust chili will keep you full for hours after dinner. Kidney beans, in particular, are an excellent source of soluble fiber, which is important for those watching their cholesterol (soluble fiber helps trap cholesterol in the digestive system and flush it from the body). If you are concerned about the saturated fat in this dish, substitute very lean (95 percent) ground beef or turkey to reduce the saturated fat content by more than half. Note that the chili can be made two days ahead and reheats very well—make a double batch so you'll have plenty of leftovers. Serve low-fat, calcium-rich Chocolate-Hazelnut Pudding for dessert.

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Calories 353; Total Fat 18g; Carbohydrates 21g

This low-calorie Spanish-style salad takes just a few minutes to prepare and contains many ingredients (such as canned tuna and slivered almonds) that you most likely already have in your cupboard or refrigerator. Aside from providing vitamin C and fiber, navel oranges are also an excellent source of folate, which is important for healthy immune function. The red bell peppers in this salad also boost your intake of vitamin C and contain lycopene, a powerful compound that protects against certain cancers. If you're craving dessert, have two squares of dark chocolate—the intense flavor should be plenty satisfying, even in small portions.

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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

Calories 163; Total Fat 8g; Carbohydrates 19g

Serve a cup of this aromatic, low-calorie soup as a first course to take the edge off your appetite, or make a light meal of a larger bowl, along with a salad with protein-rich nuts (such as Mixed Green Salad with Mango, Jicama, and Cashews) and rustic bread. Both ginger and curry powder are powerful anti-inflammatories, which can help keep your heart healthy and your joints pain-free. For dessert, have Black-Pepper Frozen Yogurt topped with sliced figs.

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Calories 244; Total Fat 4g; Carbohydrates 19g

Breaded fish fillets don't have to be fried and fatty. This quick and easy baked version uses wheat germ instead of bread crumbs, which adds flavor and fiber. Pair with oven-roasted fries, and you'll get all the fun of fish and chips without the excess calories, fat, and sodium.

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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

Calories 184; Total Fat 6g; Carbohydrates 1g

Looking for an alternative to pork chops? Well-trimmed pork loin is low in calories and fat. Rosemary adds a wonderful aroma and flavor to the dish without upping the sodium—the herb has also been found to improve digestion and circulation. Serve with Roasted Broccoli with Asiago, and add more fiber to the meal by eating fresh fruit for dessert.

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Calories 157; Total Fat 12g; Carbohydrates 9g

Perfect as a side or a main dish, this colorful and superspeedy salad provides 12 percent of your daily protein needs. Spinach is a great source of vitamin K, which is necessary for strong bones. Celery adds crunch and is full of potassium, an essential mineral that has been found to help lower blood pressure. Have some Strawberry Panna Cotta for dessert to further boost your potassium intake—strawberries are a very good source of the nutrient.

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Calories 240; Total Fat 10g; Carbohydrates 16g

This is really a meat-and-mushroom loaf, with crimini mushrooms and ground turkey in almost equal quantities. The fungi add flavor and keep this low-fat meatloaf moist. Mushrooms are also very high in antioxidants. For a more nutritious and lower-carb spin on traditional mashed potatoes, try adding parsnips, celeriac, or rutabaga to the mix. For dessert, assemble Baked Apples wi