30 Minutes or Less

Using only one of the the Thyme-Roasted Chickens with Potatoes (page 166) will leave you with an extra cooked bird (about four cups shredded or cut-up meat) to incorporate into one of these recipes. Of course, you can also make either of these dishes (page 169) with store-bought rotisserie chicken.

Wasabi mayonnaise adds a kick to any sandwich. It tastes great with seafood, especially when it’s mixed in a shrimp salad.

SLOPPY JOES, THE OLD CHILDHOOD FAVORITE, get a makeover in this weeknight dish. With turkey instead of beef and the addition of corn, cilantro, and jalapeño, this is no ordinary joe. Spoon this flavorful mixture into hamburger buns or warm tortillas for a kid-friendly main course, or try it over rice or in a lettuce cup.

AT BEECHER’S, WE SERVE THIS CHUNKY TOMATO SOUP topped with fresh cheese curds and a Breadzel (page 244) on the side. It’s like eating a grilled cheese sandwich and tomato soup all in one dish. Rich and creamy and a snap to make, this soup makes a perfect lunch or light dinner.

FLAVOR BOOSTERS Mexican-inspired flavors make these hardy sides hard to resist. Black beans are enlivened by chili powder and lime; peppery watercress is topped with crunchy toasted pepitas and a cuminscented dressing.

SMART SUBSTITUTIONS The dressing in this healthier chef’s salad omits the mayonnaise and includes a combination of low-fat buttermilk and reduced-fat sour cream in its place. A mere tablespoon of honey helps to thicken it. Plus we’ve left out the eggs, ham, and croutons from the salad in favor of turkey, avocado, and sprouts.

GOOD TO KNOW Poached salmon fillets are ultramoist. But there’s just one hard-and-fast rule to follow when preparing them: Do not overcook. Poach the fish ever so gently just until the center remains slightly translucent.

SMART SUBSTITUTION This lighter interpretation of a traditional Waldorf salad replaces the sweet mayonnaise dressing with one made from reduced-fat sour cream, white-wine vinegar, and just a hint of sugar.

FLAVOR BOOSTERS When reducing the amount of fat added to a quick-cooking dish, a few last-minute additions—such as the fresh lemon juice and parsley in this soup—can have a big impact on the overall taste. A topping of shaved Parmesan also improves the end result.

FLAVOR BOOSTER The first step in this recipe is about building flavors, so don’t try to rush it. Similarly, don’t skimp on the handful of chopped parsley added at the end—more than just a garnish, the herb helps brighten and define the other ingredients.

WHY IT’S LIGHT The whole eggs in these individual frittatas are supplemented with egg whites for fewer calories and less cholesterol. They still taste rich, though, thanks to a small amount of nutty Gruyère cheese. Customize the recipe by adding fresh herbs, chopped cooked vegetables, or even a bit of cubed ham to the egg mixture before baking.

WHY IT’S LIGHT Broiling is a fat-free way to cook salmon burgers; these are perked up with lemon, horseradish, and scallions and served on toasted whole-wheat buns. Yogurt flavored with fresh dill makes a very delicious—and low-fat—topping.