Cheese

SMART SUBSTITUTION Whole-wheat tortillas contain fewer calories than traditional pizza crusts, and they crisp quickly in the oven. Topping each round with just a sprinkle of part-skim mozzarella and a few shavings of pecorino cheese also results in a lighter pizza. Complete the low-calorie meal with an arugula salad.

WHY IT’S LIGHT Unlike traditional versions of lasagna, which are filled and topped with cheese and meat sauce before baking, this seasonal, no-bake variation relies on fresh vegetables for the filling. For an even lighter preparation, use part-skim ricotta cheese.

WHY IT’S LIGHT How do you trim the fat and calories from a beloved salad? Scale back on the bacon, use only the whites of hard-cooked eggs, and make the dressing with low-fat buttermilk and light mayonnaise. Then, fold a modest amount of blue cheese into the dressing, instead of crumbling it over the salad.

SMART SUBSTITUTION To make this popular Italian dessert lighter, use reduced-fat cream cheese and skim milk in place of the traditional heavy cream. Thanks to the semisweet chocolate, it still tastes rich.

WHY IT’S LIGHT Just three-quarters of a pound of beef serves four as a main course when rolled around a filling of peppers and cheese and accompanied by a leafy salad. This dish is just as delicious (and even leaner) with chicken or turkey cutlets instead of beef.

WHY IT’S LIGHT A springtime pasta dish forgoes heavy sauce in favor of a toss-together topping of arugula, lemon zest and juice, and extra-virgin olive oil. A generous amount of Pecorino Romano cheese ensures the dish satisfies both appetite and palate.

SECRET INGREDIENTS This cheesecake has a velvety texture but less fat than more familiar versions, thanks to reduced-fat versions of cream cheese and sour cream—plus the unexpected addition of low-fat cottage cheese. With its delectable cherry topping, this dessert will please everyone, even those not counting calories.

FLAVOR BOOSTERS When reducing the amount of fat added to a quick-cooking dish, a few last-minute additions—such as the fresh lemon juice and parsley in this soup—can have a big impact on the overall taste. A topping of shaved Parmesan also improves the end result.

SECRET INGREDIENT When puréed in a food processor, nonfat cottage cheese—high in protein but low in calories—becomes a smooth, creamy base for delectable cheesecakes such as this chocolate-espresso flavored version.

WHY IT’S LIGHT The whole eggs in these individual frittatas are supplemented with egg whites for fewer calories and less cholesterol. They still taste rich, though, thanks to a small amount of nutty Gruyère cheese. Customize the recipe by adding fresh herbs, chopped cooked vegetables, or even a bit of cubed ham to the egg mixture before baking.

WHY IT’S LIGHT This Italian restaurant standby turns virtuous with baked (instead of fried) eggplant and a healthier béchamel made from skim milk, which is then combined with some marinara sauce. Using less cheese also helps; here, the two cheeses are sprinkled only on top, rather than in each layer.

GOOD TO KNOW Quinoa—a nutritional powerhouse that’s also an excellent source of protein—stars in this vegetarian main; chopped walnuts complement quinoa’s nutty taste. Choose short, squat bell peppers that will stand upright easily.

SMART SUBSTITUTION This savory pie’s flaky crust is made with olive oil instead of butter, reducing the amount of saturated fat. The galette is easy to assemble and versatile: If you can’t find Broccolini, substitute broccoli florets, or try crumbled goat cheese in place of feta.

WHY IT’S LIGHT This rendition of a Tex-Mex favorite uses lean chicken breasts, corn tortillas, and just enough Monterey Jack cheese to create a luscious topping. The gentle, moist heat of pan steaming keeps the chicken breasts juicy and tender without any oil.

SMART SUBSTITUTIONS Small swap-ins can make a big difference. Whole-wheat noodles, low-fat cottage cheese, and lean ground sirloin lighten up this lasagna. Sautéed eggplant rounds out the ground-beef sauce; melted part-skim mozzarella on top (but not inside) keeps the dish feeling indulgent, but more moderately so.

WHY IT’S LIGHT Only one side of the chicken is breaded here, and an egg white instead of a whole egg is used to bind the whole-wheat crumbs to the meat. Serve the chicken with a side of whole-wheat spaghetti tossed with olive oil and fresh herbs, or a simple salad.