DinnerTool's Picks: Top Healthy Recipes

Diced eggplant turns tender and tasty sautéed with garlic and olive oil. Toss with fresh plum tomatoes, green olives and capers and you have a simple light summer sauce. We like it over angel hair pasta, but any type of pasta will work. Serve with freshly grated Parmesan cheese and a mixed green salad.

Per serving: 282 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 50 g carbohydrate; 10 g protein; 11 g fiber; 467 mg sodium; 416 mg potassium; 0 g added sugars

Carbohydrate Servings: 2 1/2

Exchanges: 3 starch, 1 vegetable, 1 fat

Nutrition Bonus:...

Beans and roasted butternut squash make an outstanding vegetarian taco filling. For the best flavor, use fresh, good-quality chili powder and Mexican oregano. Look for both at Latin markets or in the bulk spice section at well-stocked natural-foods stores.

Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.

Ingredient Note: Queso fresco, also known as queso blanco, is a soft, slightly salty fresh Mexican cheese. You can find it in Latin markets and many...

Acorn squash’s natural shape makes it just right for stuffing. This filling has Mediterranean flair: olives, tomato paste, white beans and Parmesan cheese. Serve with: Mixed green salad with radicchio and red onion and crisp white wine, such as Pinot Grigio.

Tip: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.

Ingredient Note: We like Ian’s brand of coarse dry whole-wheat...

You don’t have to be a vegetarian to love this meat-free twist on the classic French dish coq au vin (chicken and mushrooms simmered in a red-wine sauce). Serve with: Whole-wheat egg noodles and sautéed spinach.

Per serving: 307 calories; 13 g fat (3 g sat, 7 g mono); 5 mg cholesterol; 17 g carbohydrate; 11 g protein; 2 g fiber; 492 mg sodium; 641 mg potassium; 0 g added sugars

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 1 medium-fat meat, 2 fat

Nutrition Bonus: Vitamin A (103% daily value), Calcium (23% dv), Potassium (18% dv), Iron (15...

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.

Tip: Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.

Per serving: 377 calories; 16 g fat (5 g sat, 8 g mono); 13 mg cholesterol; 46 g carbohydrate; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium; 0 g added sugars

Carbohydrate Servings: 2 1/2

...

Intense, earthy and absolutely addictive, New Mexico’s cheese enchiladas showcase red chile sauce at its most elemental, thickly blanketing tortillas and melted Cheddar. We’ve added some extra creaminess and body with locally popular pinto beans, to cut down on the classic’s load of saturated fat. Top with shredded lettuce and minced onion.

Per serving: 305 calories; 14 g fat (6 g sat, 4 g mono); 30 mg cholesterol; 35 g carbohydrate; 12 g protein; 7 g fiber; 606 mg sodium; 308 mg potassium; 0 g added sugars

Carbohydrate Servings: 2

Exchanges: 2 1/2...

Any variety of mushroom will work in this creamy vegetarian pasta sauce, but we particularly like a combination of shiitake, oyster and cremini. Adding a few wild varieties, such as chanterelle or lobster mushrooms, will make the sauce extra-special.

Per serving: 341 calories; 8 g fat (3 g sat, 3 g mono); 15 mg cholesterol; 54 g carbohydrate; 15 g protein; 9 g fiber; 489 mg sodium; 556 mg potassium; 0 g added sugars

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 1 fat

Nutrition Bonus: Zinc (18% daily value), Magnesium (17% dv), Potassium (16% dv), Iron (...

We love the subtle flavor of cinnamon with fresh mint in these vegetarian cabbage rolls stuffed with couscous, olives and feta cheese. Don’t worry if your cabbage leaves tear a little when you pull them off the head; they will wrap up just fine. As a precaution you can cook a couple extra leaves and roll two partly overlapping if needed. Serve with roasted butternut squash tossed with olive oil, cinnamon and garlic. To double this recipe, use 2 large skillets and prepare one 4-serving recipe in each.

Per serving: 334 calories; 12 g fat (3 g sat, 7 g mono); 11 mg cholesterol;...

Mushroom-soup lovers, this soup is for you! Russet potatoes make it hearty, and dill and paprika add plenty of flavor. We skip the generous amount of full-fat sour cream and butter typically used in creamy mushroom soups. Serve with a green salad and warm pumpernickel bread.

Note: Paprika labeled “Hungarian” is worth seeking out for this soup because it delivers a fuller, richer flavor than regular paprika. Find it at well-stocked supermarkets, specialty-foods stores or online at penzeys.com.

Per serving: 232 calories; 6 g fat (2 g sat, 3 g mono); 12 mg...