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Crispy vegetable fahita with chicken fried in spices is the best light dinner ever. It is very simple to prepare it. Just prepare all the ingredients you need

Fajita-lovers seeking alternatives to beef have led to the creation of such novelties as chicken, lamb, shrimp, pork, and even vegetable variations. Purists grumble that chicken fajitas (“chicken breast beef skirt steaks”) is a contradiction in terms, and so it is, but no one denies the simple pleasure of grilled whatever-you-callits, rolled into taco-like creations, and devoured in the fragrant haze of mesquite smoke.

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Fresh Tuna Salad with Simple Lemon Dijon

PREP TIME: 10 minutes COOK TIME: 5 minutes Crisp Bibb lettuce, tangy lemon, and sweet peas give this tasty fresh tuna salad a spring-like flavor. It seems fancy, yet takes just minutes to prepare!

2 tablespoons fresh lemon juice

1 tablespoon minced red onion

1 teaspoon Dijon mustard

¼ cup plus 2 teaspoons canola oil, divided

1 pound fresh tuna, about 1 inch thick

1 (8-ounce) head Bibb or Boston lettuce, torn into bite-size pieces

(4 to 5 cups)

½ cup frozen peas, thawed

Salt and freshly ground black pepper

Whisk together lemon juice, onion, and mustard in a mixing bowl. Slowly whisk in ¼ cup of the oil. Season to taste with salt and pepper. Season tuna with salt and pepper. Heat remaining oil in a large skillet over medium-high heat. Cook tuna 1½ minutes per side for medium-rare or to desired doneness. Transfer to a cutting board. Divide lettuce among serving plates and sprinkle with peas. Slice tuna and divide among salads; drizzle with dressing and serve.

Makes 4 servings

NUTRITION AT A GLANCE Per serving: 290 calories, 18 g fat, 1.5 g saturated fat, 28 g protein, 5 g carbohydrate, 1 g dietary fiber, 150 mg sodium

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Spanish Monkfish

PREP TIME: 5 minutes COOK TIME: 25 minutes Home cooks in Spain know that it's easy to put a quick and tasty meal on the table by using flavorful basics — garlic, tomatoes, parsley, and saffron — and simple technique. Following their philosophy and style, we created this delicious, no-fuss dish. Serve it with a salad or, in later phases, Nutty Brown Rice.

1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided

2 garlic cloves, thinly sliced

1 (14-ounce) can diced tomatoes

¼ teaspoon powdered saffron

1½ pounds monkfish or halibut fillets

2 tablespoons chopped fresh parsley

Salt and freshly ground black pepper

Heat oven to 425°F. Heat 2 teaspoons of the oil in a small saucepan over medium heat. Add garlic, reduce heat to medium-low, and cook 2 minutes. Add tomatoes with juice, saffron, and a pinch of salt and pepper. Simmer 20 minutes. While sauce is cooking, brush fish with remaining oil and season well with salt and pepper. Bake until just opaque in the center, 12 to 15 minutes. Add parsley to sauce, season to taste with salt and pepper, and remove from heat. Spoon over fish and serve.

Makes 4 servings

NUTRITION AT A GLANCE Per serving: 200 calories, 8 g fat, 1.5 g saturated fat, 26 g protein, 5 g carbohydrate, 2 g dietary fiber, 230 mg sodium

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Turkey Salad with Pistachios and Grapes

PREP TIME: 10 minutes Celery and nuts add crunch to this delectable warm-weather salad, and grapes add a hint of sweetness. Eat it with your favorite greens or stuff it into a whole-grain pita pocket for a tasty sandwich.

1½ pounds roast turkey or chicken, cut into ½-inch cubes

4 celery stalks, chopped

3/4 cup grapes, sliced in half

1/3 cup shelled salted pistachios, roughly chopped

1/3 cup mayonnaise

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

Combine turkey, celery, grapes, pistachios, mayonnaise, salt, and pepper in a large mixing bowl. Stir well to coat and refrigerate until ready to serve.

Makes 6 (1-cup) servings

NUTRITION AT A GLANCE Per serving: 290 calories, 16 g fat, 2.5 g saturated fat, 30 g protein, 6 g carbohydrate, 0 g dietary fiber, 250 mg sodium

Other Salad Recipe

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Bulgur, Cucumber, and Mint Salad

PREP TIME: 10 minutes COOK TIME: 25 minutes A great “take along” to the office or the beach, this fresh lemony salad also works well as a delicious side dish. Try it with Halibut with Tapenade in Parchment or Yogurt-Marinated Lamb Kebabs. For best flavor, look for ripe tomatoes in season.

1½ cups water

3/4 cup bulgur wheat

1 medium tomato, cut into ½-inch cubes

1 medium cucumber, peeled, seeded, and cut into ½-inch cubes

2 tablespoons chopped fresh mint

2 tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

Salt and freshly ground black pepper

Bring water and bulgur to a boil in a medium saucepan, reduce heat to low, cover, and simmer until bulgur is cooked and water is absorbed, about 12 minutes. Remove from heat. Spread bulgur onto a large plate and place in refrigerator to cool slightly, about 5 minutes. Place in a mixing bowl and fluff with a fork. Add tomato, cucumber, mint, oil, and lemon juice; stir together and season with salt and pepper to taste. Serve at room temperature.

Makes 4 (1-cup) servings

NUTRITION AT A GLANCE Per serving: 160 calories, 7 g fat, 1 g saturated fat, 4 g protein, 22 g carbohydrate, 5 g dietary fiber, 80 mg sodium

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Eggless Caesar Salad

PREP TIME: 15 minutes You won't miss the eggs in this creamy Caesar salad. Top it with grilled chicken or shrimp to make a hearty lunch or light dinner. In later phases, you can add a quick multigrain crouton: Just cut 2 slices multigrain bread into ½-inch cubes, toss with 1 tablespoon extra-virgin olive oil, and toast in a 400°F oven until crisp, about 8 minutes.

1 tablespoon fresh lemon juice

2 anchovy fillets, minced

1 garlic clove, minced

½ teaspoon Dijon mustard

¼ cup extra-virgin olive oil

1 tablespoon freshly grated Parmesan cheese

1 (1½-pound) head romaine lettuce, chopped (8 to 10 cups)

Salt and freshly ground black pepper

Whisk together lemon juice, anchovy, garlic, and mustard in a large mixing bowl; slowly whisk in oil. Stir in cheese and season to taste with salt and pepper. Add lettuce, toss, and serve.

Makes 4 (2-cup) servings

NUTRITION AT A GLANCE Per serving: 160 calories, 15 g fat, 2.5 g saturated fat, 3 g protein, 4 g carbohydrate, 2 g dietary fiber, 125 mg sodium

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Greens, Chicken, and Citrus Salad

PREP TIME: 15 minutes COOK TIME: 15 minutes Grapefruit brings a refreshing taste, a pretty look, and a healthy dose of vitamin C and fiber to this salad. To easily section the grapefruit, use a paring knife to cut the peel from the flesh and trim excess pith. Placing the knife blade between fruit section and membrane, carefully cut each section out one by one. Using leftover cooked chicken breasts cuts the total time for this recipe in half.

2 tablespoons minced red onion

2 tablespoons sherry vinegar

5 tablespoons extra-virgin olive oil, divided

1½ pounds boneless, skinless chicken breasts

1 (1-pound) head green leaf lettuce, torn into bite-size pieces (8 cups)

1 pink grapefruit, sectioned

Salt and freshly ground black pepper

Combine onion, vinegar, 4 tablespoons of the oil, ¼ teaspoon salt, and 1/8 teaspoon pepper in a jar with a lid. Close tightly and shake vigorously to combine. Season chicken with salt and pepper. Heat remaining oil in a large skillet over medium-high heat; cook chicken until browned, 5 to 7 minutes per side. Remove from heat, cut into ½-inch slices, and toss with 3 tablespoons of the dressing. Gently toss together lettuce, grapefruit, and remaining dressing in a large bowl. Season to taste with salt and pepper. Serve salad topped with chicken slices.

Makes 4 (2-cup) servings

NUTRITION AT A GLANCE Per serving: 380 calories, 20 g fat, 3 g saturated fat, 41 g protein, 8 g carbohydrate, 2 g dietary fiber, 190 mg sodium

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Warm Spinach Salad with Mushrooms

PREP TIME: 5 minutes COOK TIME: 10 minutes Walnuts add crunch and a buttery taste to this spinach lovers' favorite. Serve it alongside grilled steak or add a sliced chicken breast and you've got a tasty meal. Use whole leaf spinach, if you'd like; just stem and tear into bite-size pieces before proceeding.

1 shallot, minced

1 teaspoon red wine vinegar

12 ounces baby spinach (10 to 12 cups)

2 tablespoons extra-virgin olive oil, divided

¼ cup walnuts, roughly chopped

8 ounces white mushrooms, sliced

Salt and freshly ground black pepper

Combine shallot, vinegar, and ¼ teaspoon salt in a small bowl. Place spinach in a large mixing bowl. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add walnuts and cook, stirring frequently, until lightly browned, about 3 minutes. Remove from the pan with a slotted spoon and add to spinach. Add mushrooms to the skillet and cook over medium heat until softened and lightly browned, 3 to 5 minutes. Transfer mushrooms and warm oil to bowl with spinach, making sure to use all of the oil. Add shallot mixture and remaining oil; gently toss to combine. Season with salt and pepper to taste and serve immediately.

Makes 4 (2-cup) servings

NUTRITION AT A GLANCE Per serving: 160 calories, 12 g fat, 1.5 g saturated fat, 4 g protein, 13 g carbohydrate, 5 g dietary fiber, 210 mg sodium

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Multigrain Watercress and Cucumber Tea Sandwiches

PREP TIME: 10 minutes Tea sandwiches may sound like dainty little bites, but this version, which replaces butter with reduced-fat cream cheese and white bread with whole grain, makes a healthy and very tasty snack or lunch.

8 thin slices multigrain bread

4 ounces reduced-fat cream cheese, at room temperature

½ bunch watercress, tough stems removed

1 medium cucumber, thinly sliced

Spread each slice of bread with cream cheese; make sandwiches with watercress and cucumber. Remove crusts, if desired, and cut each sandwich into 3 rectangular slices.

Makes 4 lunch servings or 6 snack servings

NUTRITION AT A GLANCE Per lunch serving: 170 calories, 6 g fat, 3.5 g saturated fat, 8 g protein, 25 g carbohydrate, 6 g dietary fiber, 20 mg cholesterol, 330 mg sodium

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Cilantro Pesto Dip

PREP TIME: 5 minutes COOK TIME: 15 minutes

This zesty, versatile dip is great with crudités as a snack or for a party. You can also dollop it on grilled fish or chicken or toss it with cubed cooked chicken for an easy and unique chicken salad. In later phases, use it as a sandwich spread or as a chili or burrito topping. It keeps 5 days in the refrigerator and freezes for up to a month.

1/3 cup walnuts

1 large bunch cilantro, leaves and stems intact

1 garlic clove, peeled

¼ cup extra-virgin olive oil

3 tablespoons reduced-fat sour cream

2 teaspoons fresh lemon juice

¼ teaspoon salt

Heat oven or toaster oven to 275°F. Spread walnuts on a baking tray and bake until fragrant and lightly browned, about 10 minutes. Cool slightly, about 3 minutes. Chop cilantro, garlic, and walnuts in a food processor, about 25 seconds. With machine running, add oil in a steady stream. Add sour cream, lemon juice, and salt. Pulse a few times to combine. Serve or refrigerate until needed.

Makes 8 (2½-tablespoon) servings

NUTRITION AT A GLANCE Per serving: 100 calories, 10 g fat, 1.5 g saturated fat, 1 g protein, 1 g carbohydrate, 0 g dietary, 80 mg sodium

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Apple–Butternut Squash Soup

PREP TIME: 10 minutes COOK TIME: 35 minutes

Unsweetened apple cider adds body and a natural hint of sweetness to this thick and flavorful soup, and creamy winter squash delivers ample amounts of beta-carotene, B vitamins, and fiber. This recipe is very easy but it does take slightly longer to cook, which allows the flavors to meld perfectly. Look for packaged cut squash to help you save prep time.

1 tablespoon extra-virgin olive oil

1 small onion, thinly sliced

2 pounds butternut squash, peeled, seeded, and cut into 1-inch pieces

3 cups lower-sodium chicken broth

½ cup unsweetened apple cider

Salt and freshly ground black pepper

Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion and cook until softened and lightly browned, about 5 minutes. Add squash, cover, and cook 10 minutes more, stirring occasionally. Add broth and simmer until softened, 15 to 20 minutes. Using a slotted spoon, transfer solid ingredients to a blender with apple cider and purée until smooth. Add 1 1/3 cups of the cooking liquid and purée until smooth. Stir back into the pan. Serve hot.

Makes 6 (1½-cup) servings

NUTRITION AT A GLANCE Per serving: 160 calories, 5 g fat, 1 g saturated fat, 6 g protein, 28 g carbohydrate, 4 g dietary fiber, 135 mg sodium

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Mexican Chicken Soup

PREP TIME: 10 minutes COOK TIME: 15 minutes

Some soups make a meal, and this one certainly qualifies! Substitute shrimp for the chicken when you want to try something different; just add the shrimp when you add the salsa and simmer for 1 minute. Cilantro lovers can chop up some of the fresh herb and use it for sprinkling if desired.

1 tablespoon canola oil

1 small onion, chopped

1 jalapeño pepper, diced

2 garlic cloves, minced

2 teaspoons ground cumin

5 cups lower-sodium chicken broth

1½ pounds boneless, skinless chicken breasts, cut into 2-inch strips

2 cups mild refrigerated fresh salsa

Salt and freshly ground black pepper

Heat oil in a large saucepan over medium heat. Add onion and jalapeño; cook, stirring often, until vegetables are tender, 5 minutes. Stir in garlic and cumin; cook 30 seconds more. Add broth, increase heat to high, and bring to a rapid simmer. Add chicken and cook until no longer pink, about 3 minutes. Stir in salsa, bring back to a simmer, season with salt and pepper to taste, and serve hot.

Makes 4 (2¼-cup) servings

NUTRITION AT A GLANCE Per serving: 320 calories, 8 g fat, 1.5 g saturated fat, 46 g protein, 14 g carbohydrate, 2 g dietary fiber, 680 mg sodium

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Thai Shrimp Soup with Lime and Cilantro

PREP TIME: 15 minutes COOK TIME: 12 minutes

Keep one or two Asian basics (like fish sauce) in your pantry and, with the addition of some fresh lime and ginger, you'll be amazed at how easy it is to whip up a host of vibrant, one-pot dishes like this delicious spicy soup. For a heartier version, add cooked soba noodles in later phases. Top with chopped scallion in place of cilantro, if you'd like.

1 tablespoon canola oil

3 tablespoons minced fresh ginger

1 small onion, thinly sliced

5 cups lower-sodium chicken broth

¼ teaspoon red pepper flakes

1 (½-pound) head napa cabbage, thinly sliced (about 3 cups)

1½ pounds fresh or thawed frozen shrimp, peeled and deveined

2 tablespoons Asian fish sauce (see page 19)

2 teaspoons grated lime zest

¼ cup fresh lime juice

½ cup chopped fresh cilantro (optional)

Heat oil in a large saucepan over medium heat. Add ginger and onion; cook, stirring often, until fragrant, about 3 minutes. Add broth and red pepper flakes; increase heat and bring soup to a low boil. Add cabbage and cook 2 minutes. Add shrimp, fish sauce, lime zest, and lime juice; cook just until shrimp turn pink, about 1 minute. Serve hot, sprinkled with cilantro, if using.

Makes 4 (2¼-cup) servings

NUTRITION AT A GLANCE Per serving: 270 calories, 8 g fat, 1.5 g saturated fat, 38 g protein, 12 g carbohydrate, 1 g dietary fiber, 1,010 mg sodium

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Smoked Salmon Scramble

PREP TIME: 5 minutes COOK TIME: 5 minutes

Smoked salmon and smooth cream cheese are a classic pair, but wait until you try them warm and melted into freshly scrambled eggs — what a way to start the day!

1 teaspoon canola oil

3 large eggs (or 2 large eggs and 2 large egg whites), lightly

beaten

1 ounce smoked salmon, cut into thin strips

1 ounce reduced-fat cream cheese, cut into ¼-inch pieces

1 tablespoon finely chopped fresh chives

Freshly ground black pepper (optional)

Heat oil in a nonstick skillet over medium-high heat for 1 to 2 minutes. Add eggs and allow to set, 10 seconds. Sprinkle salmon, cream cheese, and chives over eggs. Scramble until just cooked, about 1 minute, being careful not to overcook. Season to taste with pepper, if desired. Serve hot.

Makes 2 servings

NUTRITION AT A GLANCE Per serving: 170 calories, 12 g fat, 3 g saturated fat, 14 g protein, 1 g carbohydrate, 0 g dietary fiber, 160 mg sodium

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Mango Smoothie

PREP TIME: 10 minutes

With just a few ingredients, you can whip up this luscious fruit smoothie. The natural sugars and fibrous nature of mangoes make a rich and filling breakfast drink.

2 mangoes, peeled, pitted, and diced

1½ cups sugar-free vanilla fat-free or low-fat yogurt

Ice cubes

Purée mangoes in blender. Add yogurt and 4 or 5 ice cubes; blend until thick and smooth, about 30 seconds. Pour into glasses and serve.

Makes 4 (1-cup) servings

NUTRITION AT A GLANCE Per serving: 140 calories, 0 g fat, 0 g saturated fat, 4 g protein, 30 g carbohydrate, 1 g dietary fiber, 50 mg sodium

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Buttermilk Waffles with Jam

PREP TIME: 10 minutes COOK TIME: 5 minutes per waffle (depending on size of waffle iron)

A warm waffle topped with your favorite jam makes a hearty and special breakfast anytime. Once prepared, these can be wrapped individually and frozen for up to 3 weeks. Reheat in the toaster, using low heat, until warmed through.

1 cup whole-wheat flour

1 cup old-fashioned rolled oats

1 tablespoon plus 1 teaspoon baking powder

3 tablespoons granular sugar substitute

3 tablespoons canola oil

1¼ cups 1 percent or fat-free buttermilk

½ cup water

1 large egg

3/4 cup sugar-free jam, any flavor

Combine flour, oats, baking powder, salt, and sugar substitute in a medium bowl. Whisk together oil, buttermilk, water, and egg in a separate bowl. Pour the buttermilk mixture into the flour mixture and stir until combined. Heat waffle iron; coat lightly with cooking spray. Add a generous ½ cup batter per waffle and cook until browned and crisp, about 5 minutes. Dollop with jam and serve.

Makes 4 (1 waffle) servings

NUTRITION AT A GLANCE Per serving: 360 calories, 15 g fat, 2.5 g saturated fat, 11 g protein, 56 g carbohydrate, 6 g dietary fiber, 490 mg sodium

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Blueberry Crumble Muffins

Say goodbye to muffins from a box … for good. These are so easy to put together and so much better for you!

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