Put flavor on your plate without all the fat and calories

A problem for many who'd like to change their foodways to more healthy approaches is finding recipes that are packed with flavor but not fat, salt, sugar or calories.

Here are some options from the American Institute for Cancer Research.

Let's salsa

In Mexico, salsa means sauce. And when we think of salsa we think of chunky tomatoes, onions and chile peppers that you scoop up with a tortilla chip.

By itself, salsa is pretty healthy: few calories and usually no fat or cholesterol. Add those chips, though, and you have another story.

Salsas have also evolved into an array of "sauces" that include beans and fruits. Here's a recipe for a perky fruit salsa that is a fine accompaniment for grilled fish and chicken.

Tropical Fruit Salsa

• 1 cup mango, cut into 1/2-inch cubes
• 1 cup nectarine, cut into 1/2-inch cubes
• 1 cup pineapple, cut into 1/2-inch cubes
• 1/4 cup red onion, finely chopped
• 1 jalapeno pepper, seeded and minced
• 1/2 teaspoon salt
• 1 tablespoon frozen orange juice concentrate
• Juice of 1 lime
• 2 tablespoons chopped Chinese parsley

Combine all ingredients in a glass bowl. Allow to sit for 30 minutes before serving. Store, covered, in refrigerator for 1-2 days. Serves 6. Each serving has 50 calories and less than 1 gram of fat.

Marinate the meat

Marinating adds flavor to meats, particularly grilled foods. Marinating can also tenderize: vinegar, wine and other acid-based ingredients soften the texture of proteins in the surface of fish, meat and poultry. Dairy or plant enzymes such as yogurt, pineapple and papaya have the same effect. Marinades generally penetrate only a half-inch or so of the food, which is why sometimes the outside of a piece of meat is mushy and the inside is tough.

Oil in a marinade protects meats from drying out as acidic ingredients break down the protein's surface. Very little of the oil in marinades is actually absorbed into the meat.

Marinate seafood for periods less than an hour, chicken for up to two hours and beef for no more than 24 hours. Marinate foods in the refrigerator. Always boil any leftover marinade for at least 5 minutes if you are serving it as a sauce.

Grilled Dijon Chicken

• 1/2 cup olive oil
• 1/3 cup fresh lemon juice
• 3 finely chopped shallots
• 1/4 cup dijon-style mustard
• 2 tablespoons chopped dill
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 skinless,boneless chicken breasts

In a glass bowl, combine the marinade ingredients. Combine with chicken in a plastic bag or flat container with a cover. Refrigerate for 1-2 hours.

Remove chicken from container and grill or broil until cooked through. Or bake, wrapped in foil, at 375 degrees for about 35 minutes. Serves 4. Each serving has about 178 calories and 5 grams of fat.

Shellfish selection

Shellfish has a great nutritional profile: low in cholesterol, rich in omega-3 fatty acids that help to prevent cancer and heart disease and low in fat when steamed, grilled, broiled or baked. Here's a recipe using shrimp with the added benefits of cabbage that supplies vitamin C.

Lemon-Lime Shrimp Salad

• 1 clove garlic
• 3 tablespoons lemon juice
• 1 tablespoon hoisin sauce
• 1/8 teaspoon red pepper flakes
• Pinch of white pepper
• 1 pound medium peeled shrimp
• 1 medium head cabbage, finely shredded
• 1 carrot, grated
• 1 cup chopped watercress
• 1/3 cup lime juice
• 2 tablespoons honey
• 1/2 teaspoon salt (optional)
• 2 ripe tomatoes, quartered
• 2 tablespoons chopped fresh basil
• 2 tablespoons roasted chopped peanuts
• Crushed red pepper flakes

In a blender, combine garlic, lemon juice, hoisin sauce, red pepper flakes and white pepper. Puree until smooth. Marinate shrimp for 20 minutes.

Combine cabbage, carrot and watercress in a large bowl. Mix together the lime juice, honey and salt and toss with salad.

Cook shrimp in a non-stick pan with the marinade for 2-3 minutes or until it turns pink.

Mound salad mixture on four plates. Place shrimp on top of salad; garnish with quartered tomatoes, basil, peanuts and red pepper flakes. Serves 4. Each serving contains 265 calories and 4 grams of fat.