Dietitian’s tip: This white sauce may be low in fat, but the rich flavor of the mushrooms and sherry make it an excellent topping for chicken. You may also like it on polenta with roasted Mediterranean vegetables.

Dietitian’s tip: The roasted vegetables and herbs lend their savory flavors to pan drippings. You may roast them with any type of lean meat or poultry to make different types of great-tasting stock for low-fat, low-sodium gravy.

Dietitian’s tip: Store-bought salsa can have as much as 400 milligrams of sodium in 1/4 cup. This thick vegetable salsa has much less sodium — 150 milligrams in 1/2 cup. If you prefer hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers.

Dietitian’s tip: A puree of roasted red pepper and walnuts adds hearty flavors to this fine sandwich. If you’re short on time, substitute 1/2 cup bottled roasted red peppers for freshly roasted ones.

Dietitian’s tip: Canned tuna is a good source of low-fat protein and provides many vitamins and minerals, including selenium, iron, magnesium, phosphorus, vitamin B-12 and niacin. Here it’s served with chopped vegetables in a pita pocket for a quick lunch or light dinner.

Dietitian’s tip: The reduced-sodium tomato soup in this sloppy joe recipe cuts out 281 milligrams of sodium per serving. Using extra-lean ground beef and thoroughly draining off the fat after cooking reduces the fat content of the recipe.