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.