Calories 324; Total Fat 4g; Carbohydrates 57g

class="recipe_desc_text">Don’t be afraid of the amount of garlic in this recipe. For one thing, garlic is great for your heart and helps boost your immunity to colds and flu. Most of the garlic in this recipe is also cooked to tame its bite and bring out its natural sweetness and depth. Orange peppers add loads of vitamin C and A, and white beans contribute fiber and protein to this low-fat but satisfying vegetarian entrée. Have some balsamic berries over vanilla ice cream for dessert—to keep calories and fat in check, have a very small scoop or use low-fat ice cream and load up on the strawberries.

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Photograph By: Romulo Yanes

Calories 495; Total Fat 25g; Carbohydrates 71g

This tasty pasta with garlic, onions, broccoli rabe, and Parmesan cheese is cooked “risotto style” in chicken broth, which adds flavor and gives the dish a velvety texture. Broccoli rabe adds a pungent yet sweet flavor and is chock-full of vitamins—literally from A to zinc. Don’t be alarmed by the fat content of this dish—it comes mostly from heart-healthy olive oil, which is rich in nutrients known as polyphenols that have been found to help lower LDL cholesterol, a major risk factor for heart disease. For dessert, have a small slice of light Chocolate Marble Cheesecake.

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Calories 357; Total Fat 15g; Carbohydrates 48g

class="recipe_desc_text">Here’s a wonderfully fresh and heart-healthy summer dinner that’s ready in just 15 minutes! Tomatoes, garlic, and arugula are lightly cooked by tossing them with hot pasta and a bit of extra-virgin olive oil and letting the mixture rest in the pot for two minutes (just enough time to open a bottle of wine). The delicious result is low in saturated fat and cholesterol while high in antioxidant vitamins A and C (from the tomatoes) and heart-healthy nutrients K, niacin, and folate. Serve with crusty bread, and scoop out some store-bought frozen yogurt for dessert.

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Photograph By: Marcus Nilsson

Calories 344; Total Fat 7g; Carbohydrates 60g

This quick and easy dish is as colorful as it is nutritious. Butternut squash is rich in beta-carotene, and lima beans add protein and fiber. Serve with a simple mesclun salad, and add ripe pears for dessert.

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Calories 590; Total Fat 20g; Carbohydrates 54g

This pasta tossed with sautéed mushrooms, fresh radicchio, and cheese is a quick and easy meal to prepare after you get home from work. Mushrooms are the only vegetable source of vitamin D, which is important for bone health and may ward off certain cancers. New research suggests that storing mushrooms near UV light boosts their vitamin D content, so keep an eye out for news about light-treated mushrooms—they could be the next big thing hitting your grocer’s shelves. For dessert, have some diced fruit with a dollop of Greek yogurt and honey.

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