Fall

SMOKY BLUE CHEESE ADDS A DECISIVE TANG to ordinary mashed potatoes, and yams lend a great color and flavor. These creamy potatoes are a wonderful accompaniment to the Pan-Roasted Orange-Paprika Carrots (page 146) or virtually any meat dish in the book.

AFTER WALKING BY A BIN OF LOCALLY GROWN, knobby brown sunchokes one autumn afternoon, I became curious about this unusual ingredient. Also known as Jerusalem artichokes, they taste like a cross between an artichoke heart and a potato and are at their best in the fall and winter months. If you can’t find sunchokes, substitute Yukon Gold potatoes.

ROASTING VEGETABLES BRINGS OUT THEIR TRUE FLAVORS, and tossing them in a vinaigrette before roasting accentuates the flavors even more. Although red bell peppers are not an autumn vegetable, they add an undeniable flavor and color contrast to the other vegetables. Cut the vegetables into uniform pieces to ensure even cooking.

THIS RICH LAMB STEW is perfect for cold winter nights. It leaves out the traditional potato in favor of mushrooms and oregano, which provide a wonderful earthy flavor. A final twist comes in the addition of soy sauce, which intensifies the taste of this satisfying dish.

While it’s great for chicken, this stuffing is also delicious on toast and as a sandwich spread.

STUFFED CHICKEN BREASTS ARE EASY TO PREPARE but have a wow factor that will impress your guests (or your family). Earthy kale and savory olive tapenade come together to dress up ordinary chicken.

BRINY SCALLOPS AND WOODSY MUSHROOMS are tied together with the light, sweet note of sherry in this creamy fall pasta dish. We prefer hedgehog mushrooms because of their small size, but you could substitute other wild mushrooms if you prefer.

THE INTENSE FLAVOR OF AUTUMN SQUASH is magnified when turned into a smooth, luscious soup. Adding yams provides even more depth of flavor, and Middle Eastern spices keep the sweetness in check.

WHY IT’S LIGHT The beloved combination of spaghetti, bacon, and eggs (as in spaghetti carbonara) can still fit within a low-fat diet by replacing some of the pasta with wilted frisée. Top each serving with some crisped bacon pieces and a fried egg.

WHY IT’S LIGHT This dish only sounds indulgent. It stays trim by combining a modest piece of bacon-wrapped fish with a generous salad. Thick fillets of any firm, flaky, and mild fish, such as halibut, haddock, or striped bass, would work well here.

GOOD TO KNOW Like chickpeas and other legumes, lentils are high in fiber and protein and have very little fat. Adding them to main dishes allows you to cut back on the amount of animal-based proteins such as poultry and 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.

GOOD TO KNOW For a more satisfying meal, try incorporating just a small amount of a flavorful high-fat ingredient such as bacon or nuts into the low-calorie mix. Here pancetta is crisped in the oven for handsoff, splatter-free cooking, a method that works well for bacon, too.

SMART SUBSTITUTION This lighter interpretation of a traditional Waldorf salad replaces the sweet mayonnaise dressing with one made from reduced-fat sour cream, white-wine vinegar, and just a hint of sugar.

SMART SUBSTITUTION Half-and-half and chicken broth replace the standard heavy cream, lowering the calorie count of this vegetable bisque without diminishing its appeal. For a different flavor, use ground nutmeg or cloves in place of cinnamon, or add a little chili powder for a Southwestern version.

FLAVOR BOOSTER The first step in this recipe is about building flavors, so don’t try to rush it. Similarly, don’t skimp on the handful of chopped parsley added at the end—more than just a garnish, the herb helps brighten and define the other ingredients.

WHY IT’S LIGHT Sometimes roast chicken recipes call for softened butter to be spread over—or even under—the skin before putting the bird in the oven. Here, a mixture of parsley and thyme (and not butter) is spread under and on top of the skin of chicken thighs for added flavor, while honey and a small amount of olive oil brushed on top help keep the chicken moist.