30 Minutes or Less

GOOD TO KNOW Hearty and satisfying, bean soups often simmer for hours; this vegetarian stew tastes as if it did, but uses canned beans and broth as shortcuts. To thicken the soup, mash some of the beans with the back of a spoon during cooking.

SMART SUBSTITUTION Heart-healthy olive oil replaces butter in this garlicky scampi. Just a drizzle of oil is enough for broiling, rather than sautéing, the shrimp.

FLAVOR BOOSTER A potent spice blend is sprinkled over the fish before it is steamed atop rice, making up for any lack of crust the fish might get from pan-searing in butter or oil. The same mixture could also be rubbed over chicken or pork tenderloin before roasting or grilling.

WHY IT’S LIGHT Each serving of this stir-fry has only one teaspoon oil and a tablespoon of roasted peanuts. Lime juice and fresh basil added at the end perk up the dish, so it tastes just as good as (or even better than) more traditional versions.

WHY IT’S LIGHT Rather than cooking this hearty Italian stew on the stove, in the traditional manner, it is prepared in the microwave, using far less oil (because you don’t have to brown the chicken thighs first) and in much less time.

WHY IT’S LIGHT Serving small, lean steaks—only five to six ounces each—along with a lightly dressed salad of cauliflower and arugula keeps this meal low in calories. The only added oil is used in the dressing. The steak is seared in a dry skillet; the cauliflower is browned in the juices left behind.

GOOD TO KNOW Fiber-rich beans and leafy greens offset the richness of sausages in this Italian-inspired dinner. Broiling makes quick work of cooking the sausages. For an even lighter preparation, substitute chicken or turkey sausages for the pork.

WHY IT’S LIGHT There’s less pasta (half a package) than usual but still plenty of leaner-than-pork poultry sausage and two bunches of broccoli rabe in this satisfying main course for four. Blanching the broccoli rabe tones down its bite before it is finished in the skillet.

GOOD TO KNOW Tenderloin is the leanest and most tender cut of pork. To keep it from drying out, cook it only until its internal temperature reaches 140°F; the meat will continue cooking as it rests.

GOOD TO KNOW A stir-fry is an ideal way to cook vegetables: With just a little oil and a short cooking time, the technique helps ensure that vegetables such as broccoli retain their nutrients. Broccoli stalks are as delicious as the florets—use a vegetable peeler to remove the tough skin.

FLAVOR BOOSTER Roasting deepens salmon’s naturally mild flavor. Brussels sprouts also take especially well to roasting, becoming tender, slightly sweet, and undeniably delicious when seasoned with little more than salt and pepper.

FLAVOR BOOSTER Fennel, tomato, and wine are common ingredients in Mediterranean cooking; in this recipe, they make a wonderful bed for chicken breast halves. Once the chicken is cooked through, the vegetables become a flavorful sauce to serve alongside.

GOOD TO KNOW Succulent yet lean, scallops can be seared on the stove without adding much—if any—butter or oil. Be sure to heat the skillet until very hot before adding the scallops, and wait until a crust forms before turning them, to prevent tearing. Browned butter (beurre noisette in French) and hazelnuts add richness, without tipping the scales.

GOOD TO KNOW When tucking into heartier dishes and casseroles, such as these pillowy potato dumplings, keep portions in check by preparing individual servings in separate baking pans. Vacuum-sealed packages of gnocchi are found in the pasta aisle as well as the refrigerator or freezer section of larger grocery stores. There’s no need to thaw frozen gnocchi before cooking.

FLAVOR BOOSTER The carrots and tofu are both briefly marinated in a soy sauce mixture before being broiled. Scallions, rice vinegar, and toasted sesame oil lend other Asian elements. Be sure to use extra-firm tofu, as it will hold up better than other types of tofu.

WHY IT’S LIGHT Because lots of Indian food entrees use high-fat ghee (clarified butter) or coconut milk as the cooking liquid, they can contain more fat and calories than you might think. For this vegetarian curry, chickpeas and spices are simmered simply in water, yet the results are still delicious. Serve with rice or warm whole-wheat pitas.