"The Culinary World of Chef Brad"

Calories 244; Total Fat 14g; Carbohydrates 32g

Shake up your dinner routine with this tasty, low-carb, and superfast "spaghetti" dinner. Spaghetti squash can be used almost anywhere you'd use regular pasta, and it's loaded with antioxidants such as vitamin C. In addition, the folic acid in the squash might protect against heart disease and Alzheimer's. To add protein and additional fiber, toss a can of drained and rinsed chickpeas into the mix. Have a couple squares of antioxidant-rich extra-dark chocolate for dessert.

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Calories 216; Total Fat 9g; Carbohydrates 10g

Here's a delicious and healthy twist on a popular street-fair dish. Turkey sausage replaces the pork variety for a recipe that's lower in fat and calories yet still packed with protein. Cooking the ingredients in water instead of butter or oil cuts out even more calories. To round out the meal, pile the sausage and peppers onto a wholegrain roll and have a few clementines for dessert.

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Calories 448; Total Fat 17g; Carbohydrates 41g

In an unusual twist on a classic, fresh lemons, brushed with olive oil and roasted, and reduced chicken stock create a richly flavored sauce for roasted chicken and potatoes. Bonus for fans of the Zone diet: By itself, this recipe is about one third each carbohydrate, fat, and protein—add some extra carbohydrates in the form of steamed broccoli, and you'll have the perfect meal (40 percent carbs, and 30 percent each of protein and fat).

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Calories 305; Total Fat 28g; Carbohydrates 7g

Sautéed onions, warm Feta cheese, and heart-healthy olive oil give this salad some heft, making it just right for a comforting winter meal. Spinach is high in vitamin A and iron, and the Feta (which is lower in calories and fat than many other cheeses) contributes calcium for strong bones. Paired with a lean protein such as grilled shrimp or chicken, this is a great option if you're following a low-carb diet—if you're not, try adding toasted pita chips for crunch.

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Photograph By: Tina Rupp

Calories 334; Total Fat 14g; Carbohydrates 23g

This elegant dish of shellfish steamed in an aromatic broth of garlic, shallots, sherry, and saffron is ready in just 30 minutes. Mussels are very high in vitamin B12 and iron (both of which help prevent anemia), as well as the antioxidant mineral selenium. They also provide DHA, an omega-3 fatty acid that promotes healthy brain function. Serve over pasta or with a crusty loaf of bread to soak up all the garlicky juices.

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Photograph By: Kana Okada

Calories 283; Total Fat 11g; Carbohydrates 9g

The salmon in this dish provides a wide variety of benefits. It's a great source of heart-healthy omega-3s, and its essential fatty acids reduce inflammation, further protecting the heart. Add whole grains and fiber by serving with brown rice. An orange makes a nice dessert.

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Calories 272; Total Fat 10g; Carbohydrates 16g

Pork chops are an excellent lean protein choice if you are tired of chicken or turkey. In this low-calorie, low-fat, and speedy dish, savory sautéed chops are perked up with sweet apples and pungent horseradish. This hearty meal also boasts a low-sodium content and is rich in selenium, a micronutrient needed for healthy immune function

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Calories 244; Total Fat 4g; Carbohydrates 19g

Breaded fish fillets don't have to be fried and fatty. This quick and easy baked version uses wheat germ instead of bread crumbs, which adds flavor and fiber. Pair with oven-roasted fries, and you'll get all the fun of fish and chips without the excess calories, fat, and sodium.

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Calories 274; Total Fat 10g; Carbohydrates 15g

You can prepare this healthy, restaurant-quality dinner at home in just minutes. Tender-crisp cabbage makes a colorful bed for scallops spiced with turmeric, cumin, nutmeg, and cloves. Cabbage and other cruciferous vegetables contain indoles, compounds that have been found to help guard against breast and other certain cancers. Scallops are an excellent source of selenium, another potent cancer-fighter. Alongside, serve brown rice, or just a simple salad for a lower-carb meal.

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Photograph By: Romulo Yanes