Marge Perry

Condiments deliver flavor but often a lot of calories. A light yogurt sauce supplies healthy zip.

Capers give these burgers zing—and cancer protection, too: They help prevent the formation of carcinogens that can occur when meat gets charred.

A bit of blue cheese in each patty ups the chicken's savoriness without adding much fat or calories.

Bison contains choline, a nutrient that may help keep stress at bay.

This veggie-licious burger provides 12 grams of filling fiber, nearly half of your recommended daily intake. Cool beans!

Frazzled? Feast on fish! Tuna is high in vitamin B12, which stimulates the brain's production of serotonin, a neurotransmitter that helps you relax.

Olives bring healthful monounsaturated fat to your plate. Plus, they supply skin-protecting vitamin E.

A 4-ounce fillet of mild-tasting tilapia has only 108 calories.

Impress dinner guests with this chic dish featuring top round, which has less than 1 gram of fat per ounce.

Summer colds? Not you! Each serving of this dish delivers all the immunity-boosting vitamin C you need per day.

In addition to being a great source of good-for-you fat, avocados are full of fiber and bloat-busting potassium.

This dish only looks indulgent: A serving has a mere 7 grams of saturated fat, and the pasta and peas help deliver 40 percent of your daily intake of folate, a nutrient that aids the body in forming red blood cells.

A hearty Italian bread salad serves up good-for-you omega-3 fatty acids (thank you, salmon!) along with vitamin C–rich green beans.

Breakfast meets dinner! Power up with salmon's protein; stay balanced with potato's blood-pressure-regulating potassium.

We swapped salmon for the crab in these tasty cakes. Sauteéing provides the same crispy texture as deep-frying but with less saturated fat.

Bright yellow mango sweetens the deal and adds a dose of vitamin A, which helps keep your skin glowing and clear.

Fresh herbs abound here—as does niacin, an energizing B vitamin: One serving of salmon dishes up nearly 70 percent of your daily niacin needs.

Clark Frasier and Mark Gaier, of Arrows restaurant in Ogunquit, Maine, use beef but keep calories low.

Bring on the bacon! For an even leaner option, try turkey bacon in Conlan’s creation.

Cherries, a good source of cancer-fighting antioxidants, add a surprising fruity flavor to this chunky classic from Conlan. Bonus: Walnuts provide healthy fats.