Oven-Fried Chicken

No need to fry to make fried chicken. Removing the chicken skin and baking the chicken rather than deep-frying it yields an impressive savings of saturated fat and calories-and the results are every bit as delicious. In this recipe, we marinate the chicken in seasoned low-fat buttermilk. This step ensures that the skinless chicken stays moist and succulent. A whole-grain breading forms a tasty crust during baking. As most chicken-breast pieces are much larger than an appropriate serving size (which is 3 ounces cooked chicken), cut breast halves in half on the diagonal before marinating and dredging.

Multi-Color Black Bean & Barley Salad

Packed with vibrant colors and contrasting textures, this naturally nutrient-dense salad makes a tasty, nutritious, and economical summer side dish.

Broccoli & Grape Tomato Frittata

This easy baked frittata (a flat Italian omelet), featuring the synergistic combination of broccoli and tomatoes, is perfect for spring brunches and simple suppers. Even if you are cooking for just one or two, it is worth making because leftovers are delicious reheated in the microwave-enjoy them for a ready-made, protein-rich breakfast the following day. A mixture of whole eggs and egg whites helps keep the saturated fat in check. It can be disheartening to discard the extra egg yolks. To eliminate waste, use liquid egg whites, available the refrigerated egg case in supermarkets.

Quinoa Salad With Mediterranean Flavors

This hearty yet refreshing salad is perfect for potlucks, picnics and backyard barbecues. It provides the benefits whole grains and lots of colorful vegetables in one dish and requires no last-minute preparation. The base of the salad is quinoa, which although it is treated like a grain, is actually a seed. It is gluten-free and it supplies complete protein, as well as magnesium and fiber. Quinoa has a delicate, nutty flavor and cooks in less than 20 minutes. You can find it in natural foods stores and many supermarkets.

Vegetarian Chili with Roasted Squash

A robust chili is an excellent candidate for a vegetarian entre because the beans provide both protein and fiber, while the spice blend contributes a complex flavor. We serve this hearty chili in an edible bowl of roasted squash. Not only does this make an attractive presentation, the squash tastes great with the chili and packs even more nutrient-rich produce into your dinner. (If you are pressed for time, omit the squash; the chili makes a satisfying meal all on its own and leftovers taste even better the next day.)

Summer Time Bubble Tea

Ah summer…time to relax on the porch with a cool beverage. But after reading the Special Report in this newsletter, you are certainly aware that sodas and prepared ice tea drinks are loaded with sugar and calories. To help you to kick the soda and sugar habit, here are some refreshing low-calorie drink recipes. They have all been designed to taste good with very little or no added sweetener. Cheers!

Wheat Berry Salad with Dried Apricots & Spiced Citrus Dressing

Whole grains shine in sturdy salads that are perfect for summer barbecues, picnics and potlucks. This multi-colored salad features delightfully chewy wheat berries and sun-kissed dried apricots in a lively dressing. You are probably most familiar with wheat in the form of flour, but wheat berries, which are the whole, unprocessed kernels of wheat, are also a tasty and highly nutritious ingredient for cooking. Wheat berries can be found in natural foods stores and large supermarkets.

Provencal Seafood Soup with Red Pepper Sauce

A hearty meal-in-a-bowl soup is the perfect antidote to a chilly winter evening. This classic soup from the south of France may seem complicated, but it is actually very simple to make. Although there are some aromatic ingredients to chop, many of the ingredients are basic pantry seasonings. You will be rewarded with a meal that is low in calories and saturated fat, but rich in flavor-a delicious way to include more fish in your diet (The USDAs Dietary Guidelines for Americans, 2010 recommends eating 2 servings of fish per week.) A simple sauce made from pureed roasted red peppers, seasoned with a little garlic, chile pepper and olive oil, gives the soup a remarkable depth of flavor.

Fudge Brownies

If you love decadent, fuggy brownies, but dont want to spend an entire days fat-and-calorie budget on one chocolate treat, put aside your skepticism about the surprising ingredient in this recipe and give it a try. Pured canned beans are the magic ingredient. They replace half of the butter, with canola oil standing in for the remainder. Additional fat-trimming techniques include: substituting cocoa for some of the chocolate, two egg whites for one of the eggs and switching to whole-wheat flour. The result: a brownie with fewer than 100 calories and one-forth of the saturated fat of the traditional recipe. And, the best part: no one will guess that this is a healthy brownie!

Oatmeal Walnut Crisps

It is hard to imagine the holidays without cookies! Sadly, it is hard to find healthy options in the cookie jar. But, here is an exception. These delicate, thin cookies are made with whole grains, contain minimal saturated fat, and (for a cookie) are relatively low in calories-as long as stop after one or two. This simple batter is versatile. Use the recipe as a base and add variety to your holiday treats by trying the variations below.