Yogurt

This quick-cooking dish proves that you can make flavorful Indian curries entirely from scratch with just a handful of fresh (and easy to find) ingredients.

Chicken thighs stay moist when cut into pieces and grilled. You could substitute other vegetables, such as summer squash or bell peppers, for the zucchini. If using wooden skewers, soak them in water for fifteen minutes to keep them from scorching on the grill.

GOOD TO KNOW Here a low-fat, yogurt-based chicken salad is served over lightly dressed mixed greens; it would also make a light—and packable—lunch when used as a sandwich filling, between slices of whole-wheat bread.

FLAVOR BOOSTER A ginger-and-lime yogurt marinade spiked with chopped jalapeños adds tang and a little heat to skinless chicken thighs. Peach chutney makes a tart-sweet, low-fat accompaniment. If using wooden skewers, soak them in water for thirty minutes before grilling.

SMART SUBSTITUTION Try a mix of yogurt and lemon juice for a tart, creamy pasta sauce without a lot of fat. This satisfying pasta salad, made with whole-wheat penne, makes a great summer supper; pack any leftovers for a workday lunch.

WHY THEY’RE LIGHT Waxy new potatoes, tossed in a flavorful mustard vinaigrette, easily outdo heavy, mayonnaise-based potato salads, while low-fat yogurt and dill dress up sliced cucumbers. Pack either low-calorie side for a picnic.

WHY IT’S LIGHT Broiling is a fat-free way to cook salmon burgers; these are perked up with lemon, horseradish, and scallions and served on toasted whole-wheat buns. Yogurt flavored with fresh dill makes a very delicious—and low-fat—topping.

SECRET INGREDIENT Made by draining yogurt to remove excess moisture, yogurt cheese is a tangy, low-fat alternative to sour cream. Once you’ve discovered how easy it is to prepare, you’ll find many ways to use it—on top of baked potatoes, spread on crackers or bread, or served as a dip for chips or blanched vegetables. Try it plain or flavored with the variation that follows.

WHY IT’S LIGHT Low-fat yogurt, garlic, and vinegar are combined in a creamy, tangy dressing—without a drop of oil. Walnuts roasted with the vegetables add satisfying crunch and not much fat.

This sauce is a version of a raita, the cooling South Asian yogurt sauce, which is often seasoned with cumin seed, cinnamon, and cayenne. Try different varieties of cucumber such as lemon, Armenian, or Japanese. If the cucumbers have large seeds, use a spoon to scrape them out after you cut the cucumbers in half. A cool growing season sometimes yields bitter cucumbers, so taste each cucumber; a bitter cucumber will spoil the sauce.

I love tandoori-style cooking, derived from India’s clay tandoor oven, because the chicken stays unbelievably moist and juicy, even after grilling. To give new life to the traditional yogurt-based marinade, I add flavors more indigenous to Mexico and pair this dish with a pineapple and serrano salsa.

Who knew a smoothie could be so sophisticated? Basil and lemon syrup make this one much more refined than the usual banana-berry blend, and it’s delicious with savory dishes like eggs. Served on its own it’s a great way to start your day on the light side.

The sight of a platter of jumbo shrimp at a party always makes guests happy, but the usual shrimp cocktail is served ice-cold and, in my opinion, is pretty flavorless. I think shrimp taste so much better served warm—especially with this simple and colorful dipping sauce to dunk them into. The ingredients are an interesting combination, and their unique flavors, along with the color of the turmeric, yield a creamy, tangy, and slightly sweet sauce.