Calories 283; Total Fat 13g; Carbohydrates 31g

Move over broccoli and Brussels sprouts: Kale is the new cruciferous veggie taking the spotlight on dinner tables across America. Kale is loaded with an array of vitamins including K, A, and C. It is also a great source of calcium—perfect for those who steer clear of dairy. This warm, hearty soup, loaded with chickpeas and accented with chorizo, is satisfying enough on its own, but feel free to add a whole-grain roll on the side and a few squares of dark chocolate for dessert.

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Photograph By: Romulo Yanes

Calories 140; Total Fat 9g; Carbohydrates 2g

Don't be daunted by the prospect of cooking whole fish: This dish, which can be made with all sorts of fish, involves minimal prep and cleanup and cooks quickly, making it an ideal healthy dinner for a busy weeknight. Low in calories and saturated fat and high in flavor, this dish is a winner no matter what type of fish you choose. Our nutritional analysis is for sea bass, which is highly anti-inflammatory and laden with magnesium and phosphorus, both of which are important for bone health and cell formation. Serve over quinoa to up your intake of these two important trace minerals even further. For dessert, have a bowl of fresh berries with a dollop of creamy yogurt.

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Photograph By: Jim Bastardo

Calories 301; Total Fat 19g; Carbohydrates 11g

Shrimp, scallions, and mushrooms are lightly cooked with eggs and then topped with a rich-tasting brown sauce for a delicious Asian take on the frittata. Don't be alarmed by the cholesterol count from this dish: The latest research suggests that eating cholesterol-rich foods like eggs and shrimp is unlikely to contribute to high cholesterol levels. Both are great sources of protein and the antioxidant mineral selenium. Bean sprouts are a very good source of vitamins C and K. Serve with stir-fried bok choy on the side and fruit salad with ginger syrup for dessert.

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Photograph By: Romulo Yanes

Calories 399; Total Fat 22g; Carbohydrates 43g

These hearty and well-seasoned veggie burgers will delight the vegetarians at your next cookout. And don't be surprised if you have a few defections from the meat-eaters in the group as well! A fiber-rich mixture of bulgur wheat, walnuts, and beans gives the patties a satisfying texture and combines for good-quality protein. Serve with baked potato chips and a strawberry-soy milk shake. (Note: You can skip the mayonnaise or use a product like Nayonaise to make the burgers vegan.)

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Calories 319; Total Fat 4g; Carbohydrates 42g

Although leaner and milder than salmon, mahi-mahi is also a good source of heart-healthy omega-3 fatty acids. Store-bought tapenade doubles as a quick marinade for the fish and seasoning for the couscous, producing a sophisticated and savory meal in just a few minutes of active time. Pair with a green salad or broiled, grilled, or sautéed zucchini and finish with fresh fruit for a quick and healthy dinner.

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Photograph By: Elinor Carucci