Calories 656; Total Fat 20g; Carbohydrates 96g

This hearty and satisfying pasta dish is low in sodium and cholesterol, and the clams provide plenty of protein, iron, B12, manganese, and selenium. Red pepper flakes punch up the flavor and give the dish an anti-inflammatory boost as well. A crisp green salad completes the meal.

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Calories 361; Total Fat 20g; Carbohydrates 5g

A quick spin in the food processor turns fresh cucumbers, onions, cilantro, and chiles into a vibrant and antioxidant-rich sauce for seasoned mahi-mahi steaks. Garnished with sunny cherry tomatoes (another great source of cancer-fighting compounds), this dish is as gorgeous as it is delicious.

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Photograph By: Lisa Hubbard

Calories 276; Total Fat 15g; Carbohydrates 5g

Never heard of a "paillard"? Not to worry—it's just a pounded cutlet of chicken or veal. In this healthy low-calorie recipe, chicken breasts are pounded (or flattened with a rolling pin) and then brushed with a piquant dill and shallot marinade, which does double-duty as a dressing for the cherry tomato accompaniment. Serve with sautéed greens or steamed green beans for a nutritious meal that's low in carbs and saturated fat. Health bonus: Dill contains volatile oils that neutralize carcinogens such as those in cigarette smoke and exhaust fumes.

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Photograph By: Romulo Yanes

Calories 353; Total Fat 18g; Carbohydrates 21g

This low-calorie Spanish-style salad takes just a few minutes to prepare and contains many ingredients (such as canned tuna and slivered almonds) that you most likely already have in your cupboard or refrigerator. Aside from providing vitamin C and fiber, navel oranges are also an excellent source of folate, which is important for healthy immune function. The red bell peppers in this salad also boost your intake of vitamin C and contain lycopene, a powerful compound that protects against certain cancers. If you're craving dessert, have two squares of dark chocolate—the intense flavor should be plenty satisfying, even in small portions.

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Calories 103; Total Fat 4g; Carbohydrates 13g

This easy make-ahead dip, served with cut-up fresh vegetables and high-fiber crackers, is a perfect low-calorie Thanksgiving appetizer. You can snack on it throughout the day without blowing your calorie budget. Research shows that people who are most successful at maintaining a healthy weight do not "take a vacation" from their healthy lifestyles on weekends or holidays.

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Calories 241; Total Fat 10g; Carbohydrates 33g

Here's a wonderful vegetarian side dish to serve with grilled chicken, shrimp, or tofu. It would also make brilliant picnic fare. The humble and economical green bean contains a king's ransom of protein, fiber, and an array of B-vitamins and minerals. Fennel contains volatile oils that can sooth irritated stomachs and ease gassiness.

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Photograph By: Lisa Hubbard

Calories 211; Total Fat 15g; Carbohydrates 18g

This low-calorie, spicy chilled soup will have you craving seconds—and since it has only 211 calories per serving, feel free to indulge. Chili peppers, such as the habañeros in this soup, have a strongly anti-inflammatory compound known as capsaicin, which has been found to help with blood coagulation and may reduce arthritis pain and psoriasis symptoms. A side note to the daring: The hotter the chili pepper, the more capsaicin it contains, and habeñeros pack a wallop. Pair with grilled chicken or fish, and have some soothing Strawberry Buttermilk Ice for dessert.

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Photograph By: Romulo Yanes

Calories 158; Total Fat 5g; Carbohydrates 10g

No need to sacrifice nutrition for convenience: Pre-shredded vegetables and store-bought sauces (soy and hoisin) make for a quick meal that tastes great and is good for you. On the side, broccoli and carrots team up in an Asian slaw that's rich in antioxidants and other cancer-fighting compounds. If you'd like dessert, try Blackberries with Mint Tea Syrup and Yogurt (to cut calories and fat, substitute low-fat yogurt for the whole-milk variety called for in the recipe).

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Photograph By: Elinor Carucci

Calories 365; Total Fat 4g; Carbohydrates 47g

A deeply caramelized glaze makes this low-fat dish taste (and look) wonderfully decadent. Jalapeñno peppers and fresh lime perk things up and add an anti-inflammatory kick as well (read more about anti-inflammatory diets). Serve with a fresh green salad to add some fiber to the meal.

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Calories 267; Total Fat 11g; Carbohydrates 9g

Travel to the Mediterranean without even leaving your kitchen. Shrimp and creamy Greek-style yogurt come together to create a satisfying and indulgent protein powerhouse. The high protein content of this quick and easy dish and its healthy monounsaturated fat will have you feeling full for hours after dinner. If you're still craving something sweet, sample some ripe summer fruit.

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Photograph By: Sang An