Calories 256; Total Fat 9g; Carbohydrates 25g

Concentrated pomegranate juice and fresh pomegranate seeds intermingle for an antioxidant double whammy in this brightly colored, vibrantly flavored dish. The lamb is a great source of zinc and selenium, which bolster your immune system. Combine with brown rice and steamed green beans for a complete meal.

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Photograph By: Sang An

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 256 Calories (13%)
• 9g Total fat (14%)
• 3g Saturated Fat (14%)
• 51mg Cholesterol (17%)
• 50mg Sodium (2%)
• 25g Carbohydrate (8%)
• 1g Fiber (5%)
• 16g Protein (32%)

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Calories 371; Total Fat 30g; Carbohydrates 11g

In this easy twist on a Chinese classic, shrimp and mushrooms are slathered with a fragrant paste of scallions, garlic, and ginger and then oven-roasted rather than stir-fried. Ginger and garlic are powerful (and delicious) ways to reduce inflammation and protect your heart. Serve with brown rice or buckwheat noodles for a quick weeknight supper.

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Photograph By: Tina Rupp

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 371 Calories (18%)
• 30g Total fat (46%)
• 2g Saturated Fat (12%)
• 53mg Cholesterol (18%)
• 97mg Sodium (4%)
• 11g Carbohydrate (4%)
• 2g Fiber (10%)
• 16g Protein (32%)

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Calories 425; Total Fat 18g; Carbohydrates 31g

This is true comfort food, with a healthy twist: The spicy tomato sauce that tops the meatloaf is a great source of lycopene, which protects against cancer and heart disease. Garlicky sautéed spinach makes an easy nutrient-packed side, supplying 100 percent of the day's vitamin A requirements. Frozen ground buffalo (or bison) is available in many grocery stores, but if you can't find it, you can substitute extra-lean ground beef.

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Photograph By: Tina Rupp

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 425 Calories (21%)
• 18g Total fat (30%)
• 3g Saturated Fat (15%)
• 99mg Cholesterol (33%)
• 36mg Sodium (15%)
• 31g Carbohydrate (10%)
• 5g Fiber (19%)
• 23g Protein (46%)

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Calories 244; Total Fat 4g; Carbohydrates 19g

Breaded fish fillets don't have to be fried and fatty. This quick and easy baked version uses wheat germ instead of bread crumbs, which adds flavor and fiber. Pair with oven-roasted fries, and you'll get all the fun of fish and chips without the excess calories, fat, and sodium.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 244 Calories (12%)
• 4g Total fat (7%)
• 1g Saturated Fat (4%)
• 55mg Cholesterol (18%)
• 159mg Sodium (7%)
• 19g Carbohydrate (6%)
• 4g Fiber (17%)
• 33g Protein (66%)

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Calories 272; Total Fat 10g; Carbohydrates 16g

Pork chops are an excellent lean protein choice if you are tired of chicken or turkey. In this low-calorie, low-fat, and speedy dish, savory sautéed chops are perked up with sweet apples and pungent horseradish. This hearty meal also boasts a low-sodium content and is rich in selenium, a micronutrient needed for healthy immune function

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 272 Calories (14%)
• 10g Total fat (15%)
• 2g Saturated Fat (11%)
• 68mg Cholesterol (23%)
• 88mg Sodium (4%)
• 16g Carbohydrate (5%)
• 3g Fiber (11%)
• 27g Protein (54%)

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Photograph by: Romulo Yanes

Calories 203; Total Fat 5g; Carbohydrates 12g

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

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 203 Calories (10%)
• 5g Total fat (7%)
• 1g Saturated Fat (4%)
• 52mg Cholesterol (17%)
• 697mg Sodium (29%)
• 12g Carbohydrate (4%)
• 4g Fiber (16%)
• 26g Protein (52%)

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Calories 344; Total Fat 25g; Carbohydrates 11g

Eggs are a great source of protein, iron, and B vitamins, so why relegate them only to breakfast? This low-carb dish is ideal for a light supper and provides one third of your daily calcium needs. Sweet potatoes are rich in immune-boosting Vitamin A and have a lower glycemic index than regular potatoes, which means they're less likely to cause blood-sugar spikes. To reduce fat and cholesterol, substitute 2 percent milk for whole milk.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 344 Calories (17%)
• 25g Total fat (38%)
• 10g Saturated Fat (48%)
• 383mg Cholesterol (128%)
• 775mg Sodium (32%)
• 11g Carbohydrate (4%)
• 1g Fiber (4%)
• 20g Protein (40%)

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Calories 482; Total Fat 32g; Carbohydrates 9g

Here's an attractive and upscale dinner that requires only six ingredients and fewer than 30 minutes of preparation time. The recipe is quite low in carbohydrates and high in protein (as well as fat, admittedly), and very satisfying for less than 500 calories per serving. Sun-dried tomatoes are an excellent source of vitamin C, and artichokes help improve your liver's ability to rid your body of toxins.

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Photograph By: Wyatt Counts

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 482 Calories (24%)
• 32g Total fat (49%)
• 9g Saturated Fat (47%)
• 100mg Cholesterol (33%)
• 618mg Sodium (26%)
• 9g Carbohydrate (3%)
• 1g Fiber (4%)
• 35g Protein (70%)

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Calories 334; Total Fat 14g; Carbohydrates 23g

This elegant dish of shellfish steamed in an aromatic broth of garlic, shallots, sherry, and saffron is ready in just 30 minutes. Mussels are very high in vitamin B12 and iron (both of which help prevent anemia), as well as the antioxidant mineral selenium. They also provide DHA, an omega-3 fatty acid that promotes healthy brain function. Serve over pasta or with a crusty loaf of bread to soak up all the garlicky juices.

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Photograph By: Kana Okada

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 334 Calories (17%)
• 14g Total fat (21%)
• 2g Saturated Fat (10%)
• 40mg Cholesterol (13%)
• 571mg Sodium (24%)
• 23g Carbohydrate (8%)
• 1g Fiber (6%)
• 19g Protein (38%)

See the full nutritional analysis from NutritionData.com

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