Kathryn Matthews

Instead of relying on fat for flavor, this fresh side dish uses varied tastes and textures to impress guests: crisp, peppery arugula; tart, crunchy pomegranate seeds; and rich, slightly sweet pecans. It's nutritious, too, with pecans contributing monosaturated fat (the good kind) and pomegranates providing a good dose of fiber, vitamin C, and antioxidants.

Watch out, pumpkin pie! This dessert is delicious even without a caloric crust. It's a light and flavorful soufflé consisting mostly of egg whites, a great source of high-quality protein. To further up the health quotient, naturally rich but low-calorie unsweetened soy milk is used in place of whole milk.

This slightly spicy, moist side dish is both deeply satisfying and nutritious. Sweet potatoes are rich in complex carbohydrates and fiber, giving them a low glycemic index (this means that they slow the body's absorption of sugar and help regulate blood-sugar levels). A bonus for weight watchers: All those complex carbs will make you feel fuller longer than white potatoes do.