Parsley, lemon juice, and salt provide flavor for tabbouleh, a Middle Eastern dish made with bulgher wheat, that's delicious served with pita wedges. Makes 4 1/2 cups (187 calories per 3/4-cup serving).

These bars can be stored in an airtight container for two to three days, and are perfect for an after-work snack. They're a good source of potassium, and each has as much fiber as a serving of bran cereal. Makes 8 bars (194 calories each). 

Serve 3 ounces cooked chicken breast (turkey or lean pork work well, too) with 1/2 small Granny Smith apple and 2 teaspoons good whole-grain mustard. Serves 1 (185 calories).

Mix 2 ounces drained, water-packed tuna with 3 tablespoons cooked white beans. Top with a simple dressing of 1 teaspoon olive oil, 1/4 teaspoon coarse salt, pepper, and 1 to 2 teaspoons lemon juice. Serves 1 (172 calories).

Silken tofu is smooth and creamy, much like a custard. Served with flavorful condiments, it provides a protein-rich, bite-size snack. Makes 4 servings (136 calories each).

Served on individual small plates or scallop shells, this is a charming snack for summer parties. Makes 8 servings (185 calories each).

This summery soup is perfect for serving to friends and family on a hot day. Makes one quart (124 calories per serving).

When you're craving bacon and nothing else will do, try these tiny toasts -- they're low in calories but big on flavor (32 calories per slice).

For breakfast or an afternoon snack, an egg provides protein and healthy fat. Get kids to eat their veggies with a cleverly placed bell-pepper border. Makes 4 servings (189 calories each).

Zucchini makes these treats nice and moist. You can substitute pecans for the walnuts. Makes 24 muffins (176 calories each).

Use last night's salmon fillets for today's lunch! Serve with whole-grain crackers and your favorite vegetables, such as carrot sticks, radishes, broccoli florets, and lettuce cups. Makes 4 servings (salad only, 130 calories each).

Serve these raspberry scones at breakfast or with tea for an afternoon snack. Makes 20 scones (121 calories each).

This recipe is delicious (and even leaner) with chicken or turkey cutlets instead of beef. Served alone, one roll makes a hearty, nutritious snack. Paired with a salad, it can be a low-calorie lunch or dinner. Makes 4 rolls (227 calories each).

Try any fresh or frozen fruit for these handheld pies (we used blueberries). A little cinnamon is great with apples and pears. Makes 16 turnovers (275 calories each).

This vegetarian pie is great to have on hand -- it can go straight from the freezer to the oven. Makes 8 servings (332 calories each).

These pineapple-bran muffins can be frozen for up to 2 months. To serve, thaw, then toast if desired. Makes 18 muffins (183 calories each).

For breakfast, a tasty snack, or even dinner, nothing beats a thick slice of toast topped with a freshly poached egg and a sprinkle of salt and pepper. Experiment with different flavors, using the ingredients you have on hand -- you'll never run out of new ideas. (71 calories per large poached egg.)

With leaner ground sirloin, the sliders have less fat and the rolls won't get soggy. Makes 8 sandwiches (189 calories each).

We used flavorful sweet potatoes instead of white potatoes, baked them, and topped them with a drizzle of sour cream and a small amount of crumbled bacon. Makes 8 servings (145 calories each).

Kids and adults will both love these tiny, savory tuna-topped crackers. Makes 16 mini melts (20 calories each).

Chopped fresh veggies add crunch to the creamy texture of chickpeas, which are a good source of protein, folate, fiber, and iron. Makes 6 servings (196 calories each).

Delicate rice-paper wrappers envelope six crunchy vegetables (and countless nutrients). The sauce supplies a tingling jolt of ginger and vinegar. Makes 6 rolls (185 calories each).

Bright onions, sweet avocado, and salty capers come together in this quick tartine. Makes 2 (174 calories each; 199 calories with trout topping or 194 calories with egg topping).

Cooked asparagus is layered with a mixture of poached salmon, horseradish, and nonfat sour cream over whole-grain bread. The spread can be made an hour or two ahead and chilled; assemble sandwiches just before serving. Makes 4 dozen sandwiches (71 calories each).

Cover eggs with cold water by 1 inch. Bring water to a boil. Keep covered and remove from heat. Let stand 13 minutes. Drain and run under cold water.

To spice it up, cut the egg in half and top with a dash of salt mixed with paprika; pepper and lemon zest; or chili flakes. One large egg is 1 serving (78 calories).

After folding a couple of these dumplings, you'll be a pro. Enlist your friends and make a party of it. Makes 24 potstickers (40 calories each).

For the most visually rewarding presentation, layer the parfaits in clear glasses. Makes 6 servings (164 calories each).

This drink provides a refreshing dose of protein and antioixdants -- especially once you swirl in fresh fruit. Makes 4 (188 calories each).

Sweet and delicious, figs make the perfect pairing for a thin slice of Prosciutto di Parma -- which, by the way, is nitrate-free and low in saturated fat. Makes 8 servings (101 calories each).

These hearty muffins can be served for breakfast, as a midday snack, or for dessert. Makes 12 muffins (196 calories each).

Making your own yogurt cheese is easier than you may think; all it takes is a little time. It will be ready in three hours, or you can make it before you go to bed and let it drain overnight. Makes 2 servings (232 calories each).

Be sure to use crisp apples with a tart edge, such as Empire or Winesap, for this salad. Makes 4 servings (272 calories each).

These muffins freeze well; defrost individually for a quick and easy snack or breakfast. Makes 12 muffins (301 calories each).

Whole-wheat pita bread forms the crust for these wedges of yellow pepper and mozzarella pizza with homemade tomato sauce. Fresh basil ribbons top each low-fat pizza wedge. Makes 48 wedges (24 calories each).

Orange, grapefruit, and apple join crunchy jicama and cucumber in a delightful fruit salad. Makes 4 servings (124 calories each). 

Instead of ice cream, snack on a bowl of beta-carotene-rich chilled cantaloupe soup with tarragon syrup. Makes 6 servings (173 calories each).

Poached salmon makes for a luxurious dip high in heart-healthy omega-3 fatty acids; endive petals are edible spoons. Makes 6 servings (100 calories each).

These muffins make a delightful treat -- without the guilt. Makes 12 muffins (152 calories each).

Yogurt-based chicken salad with grapes and celery, served open-faced on dark bread, is a lighter version of a traditional favorite. Makes 6 servings (238 calories each).

The folate in the chickpeas produces dopamine, a neurotransmitter linked to pleasure. The vitamin C in the red peppers helps counteract the damage brought about by the stress hormone cortisol. Makes 6 servings (157 calories each).

A mixture of grains often served as a warm breakfast cereal, Kashi's 7 Whole Grain Pilaf also works beautifully as a savory side dish or a light lunch. Makes 4 servings (352 calories each).

Lettuce leaves, chopped tomato, and slices of avocado give a dose of fiber to this Mexican-inspired twist on shrimp cocktail. Makes 4 servings (213 calories each).

This sweet and savory topping can also be tossed into a mixed greens salad. Makes 4 servings (224 calories each).

Littleneck clams are simmered in a broth of garlic, shallots, saffron, and white wine. The clams are served in the broth, which is also a dipping sauce for crusty bread. Makes 8 servings (77 calories each).

During pomegranate season (October through January), you can often find the fruit preseeded at the supermarket -- taking the mess and pain out of preparing this antioxidant-packed fruit. Makes 6 servings (155 calories each).

The modest sardine turns into a delectable mini meal when grilled with salt, pepper, and a brush of olive oil. The oil delivers omega-9s, which, like omega-3s, lower "bad" cholesterol. Makes 8 fish (118 calories each).

Refrigerate carrot and mango mixture, grilled chicken (unsliced), and cleaned lettuce leaves, separately, up to a day. Makes 24 wraps (25 calories each).