"The Culinary World of Chef Brad"

Calories 240; Total Fat 10g; Carbohydrates 16g

This is really a meat-and-mushroom loaf, with crimini mushrooms and ground turkey in almost equal quantities. The fungi add flavor and keep this low-fat meatloaf moist. Mushrooms are also very high in antioxidants. For a more nutritious and lower-carb spin on traditional mashed potatoes, try adding parsnips, celeriac, or rutabaga to the mix. For dessert, assemble Baked Apples with Cranberries, Raisins, and Apricots ahead of time and pop them in the oven when the meatloaf is halfway cooked.

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Photograph By: Romulo Yanes

Calories 300; Total Fat 10g; Carbohydrates 43g

Shiitake mushrooms contribute a meaty flavor to the vegetarian broth, plus a wide array of nutrients that support your immune system, including niacin, zinc, and selenium. Eggs poached right in the broth add extra protein to round out the meal. If you are watching your dietary cholesterol intake or don't eat animal products, you'll find the soup is also delicious without the egg. Serve with Cheesy Sweet Potato Crisps to add some crunch and calcium.

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Calories 285; Total Fat 16g; Carbohydrates 3g

For this quick, light dish, thin fish fillets are topped with a zesty lemon juice, garlic, and soy vinaigrette and baked for less than ten minutes. Flounder is low in calories and fat and high in vitamin B12, which recent studies suggest helps ward off Alzheimer's and other forms of age-related dementia. Pair with Orzo and Herbed Sugar Snap Peas for a boost in vitamin C, an antioxidant that can bolster your immune system during cold and flu season. Further increase your vitamin C and add fiber by having an orange for dessert. You can find other good sources of vitamin C with Nutrition Data's Nutrient Search Tool.

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Calories 432; Total Fat 21g; Carbohydrates 11g

Bison (or buffalo) tastes a lot like beef, but it's much leaner and healthier. Here, ground bison is combined with toasted cumin, coriander, and fennel seeds to make aromatic mini meatballs, served with a bright-green yogurt dipping sauce. Don't be put off by the long ingredient list: The food processor does most of the hard work. Also, the cilantro-yogurt sauce can be made ahead. Serve with whole-wheat pita or flatbread, and sautéed veggies.

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Photograph By: Tom Schierlitz

Calories 257; Total Fat 15g; Carbohydrates 9g

Pressed for time? You can turn out this succulent Chinese favorite almost as quickly as you can pick up up takeout. It's much better for you than the average to-go fare, too. This recipe keeps fat, sodium, and cholesterol to a minimum, and the broccoli provides almost an entire day's worth of vitamin C plus cancer-fighting compounds called indoles.

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Calories 344; Total Fat 25g; Carbohydrates 11g

Eggs are a great source of protein, iron, and B vitamins, so why relegate them only to breakfast? This low-carb dish is ideal for a light supper and provides one third of your daily calcium needs. Sweet potatoes are rich in immune-boosting Vitamin A and have a lower glycemic index than regular potatoes, which means they're less likely to cause blood-sugar spikes. To reduce fat and cholesterol, substitute 2 percent milk for whole milk.

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Photograph By: Romulo Yanes

Calories 482; Total Fat 32g; Carbohydrates 9g

Here's an attractive and upscale dinner that requires only six ingredients and fewer than 30 minutes of preparation time. The recipe is quite low in carbohydrates and high in protein (as well as fat, admittedly), and very satisfying for less than 500 calories per serving. Sun-dried tomatoes are an excellent source of vitamin C, and artichokes help improve your liver's ability to rid your body of toxins.

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Photograph By: Wyatt Counts

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 489; Total Fat 21g; Carbohydrates 24g

This impressive dish is largely hands-off: You simply combine the lamb, Moroccan spices, and water, and simmer until the meat is fragrantly tender. Caramelized sweet onions are tossed in at the end, adding rich flavor and plenty of disease-fighting compounds called allicins. For dessert, have some low-fat Greek-style yogurt with fresh apricots and a touch of honey.

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Calories 396; Total Fat 18g; Carbohydrates 26g

Whip up this satisfying dinner and combine the comforting appeal of a stew with the exotic flavors of Morocco. Although low in carbohydrates, this dish still serves up 17 percent of your daily fiber needs. It's also rich in vitamin B6, which is essential for the production of serotonin, a mood enhancer. Prepare a nice green salad to go alongside or some crisp broccoli for a great low-carb dinner. For dessert, have a handful of grapes, or serve Grape, Blueberry, and Apricot Compote over low-fat or frozen yogurt.

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Photograph By: Brian Leatart