Calories 399; Total Fat 22g; Carbohydrates 43g

These hearty and well-seasoned veggie burgers will delight the vegetarians at your next cookout. And don’t be surprised if you have a few defections from the meat-eaters in the group as well! A fiber-rich mixture of bulgur wheat, walnuts, and beans gives the patties a satisfying texture and combines for good-quality protein. Serve with baked potato chips and a strawberry-soy milk shake. (Note: You can skip the mayonnaise or use a product like Nayonaise to make the burgers vegan.)

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Calories 171; Total Fat 5g; Carbohydrates 2g

Miso Chicken

class="recipe_desc_text">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 648; Total Fat 51g; Carbohydrates 12g

This protein-rich, low-carb salad is a great source of vitamins A and K, nutrients that help protect your vision and the health of your bones. To make your meal lower in fat and calories, use less blue cheese and pecans than called for in the recipe—both are rich and flavorful, so a little goes a long way.

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Calories 203; Total Fat 5g; Carbohydrates 12g

Steamed Cod with Cauliflower and Saffron

class="recipe_desc_text">Impress guests or just your family with this light and elegant dish. Think you don’t like cauliflower? Wait till you try it browned in garlic-infused oil and simmered in wine—this broth is then used to steam the seafood, giving the whole dish a wonderful, heady aroma. Plus, fresh cauliflower is a terrific source of vitamin C during the winter, when other sources, such as fresh tomatoes and peppers, are out of season in much of the country.

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Photograph By: Romulo Yanes