Indulge without the bulge: baby, it's cold outside, but these tasty dishes will keep your insides warm.

"Fried" Buttermilk Chicken

Marinating the chicken overnight in a flavorful buttermilk mixture adds flavor as well as moisture. Panko breadcrumbs make this dish extra crispy, but you can use regular breadcrumbs or even crushed baked potato chips.

(Serves 6)
Marinade:
1 cup buttermilk
1/2 small onion, cut into wedges (about 1/2 cup)
2 tbsp chopped parsley
1 garlic clove, minced
1 tsp red wine vinegar
1 tsp light brown sugar
1 tsp salt
1/2 tsp ground pepper

Chicken:
1 lb chicken tenders
1/2 cup panko breadcrumbs
1/2 cup shredded Parmesan cheese
1/4 cup chopped chives
Butter-flavored nonstick cooking spray

1. Combine all marinade ingredients in a blender until smooth (about two minutes). Place chicken in a glass baking dish or a large zip-top plastic bag and pour marinade over it, stirring to mix well. Cover and marinate in refrigerator for at least four hours or overnight.

2. Combine panko, Parmesan and chives in a shallow baking dish. Remove chicken from marinade and wipe off excess moisture. Dredge chicken in panko mixture and press mixture firmly into chicken. Coat a baking rack with cooking spray, and place chicken on rack over a baking sheet. Refrigerate for 30 minutes (this helps coating adhere to chicken). Meanwhile, preheat oven to 425 degrees F.

3. Remove chicken, rack and sheet from refrigerator and coat chicken with cooking spray. Bake for 20-23 minutes or until chicken is golden and cooked through. Serve warm with lemon wedges or fat-free ranch dressing.

NUTRITION FACTS (per serving): 92 calories, 23 g protein, 15 g carbs, 2 g fat, 2 g fiber, 50 mg cholesterol, 612 mg sodium, 3 g sugar

Broccoli Rabe & Turkey Sausage Lasagna

Low-fat ricotta and cottage cheeses are blended to form a creamy layer that tastes anything but low-fat. This dish can also be made ahead of time and frozen. Simply place the lasagna in the refrigerator to thaw the night before you intend to serve it.

(Serves 6)
3/4 lb. broccoli rabe, tough ends discarded, cut into 1-inch pieces
2 low-fat Italian turkey sausages, casings removed
1/4 tsp. red pepper flakes
Salt to taste
2/3 cup low-fat cottage cheese
2/3 cup part-skim ricotta cheese
5 tbsp grated Parmesan cheese, divided
1 egg white
1 garlic clove
2 1/4 cups fat-free marinara sauce, divided
6 whole-wheat lasagna noodles
Nonstick cooking spray

1. Preheat oven to 350 degrees F. Bring a large pot of salted water to a boil over high heat. Add broccoli rabe and blanch for three minutes or until tender. Pour into a strainer and run broccoli under cold water to stop cooking. Drain broccoli well and squeeze out all excess moisture.

2. Coat a large nonstick skillet with cooking spray and place over medium-high heat. Add sausage and pepper flakes, using a wooden spoon to break sausage into small pieces. Saute for 2-3 minutes or until sausage is cooked through. Add broccoli and cook 2-3 minutes more. Season with salt.

3. Place cottage cheese, ricotta, 2 tablespoons of Parmesan, egg white and garlic in a food processor. Blend until smooth.

4. Coat a 9x9-inch glass baking dish with cooking spray. Spoon 1/4 cup of sauce onto bottom of dish. Lay down two lasagna noodles. Spread half of the cheese mixture over noodles. Layer half of the broccoli mixture over cheese. Spoon 2/3 cup of the sauce over broccoli mixture. Repeat layering process, and end with a layer of noodles and sauce. Cover with foil and bake 30 minutes. Remove foil, sprinkle remaining Parmesan over lasagna, and bake 20 more minutes or until top starts to brown and is bubbling.

NUTRITION FACTS (per serving): 248 calories, 21 g protein, 20.5 g carbs, 6 g fat, 3 g fiber, 41 mg cholesterol, 909 mg sodium, 9 g sugar

Shepherd's Pie*

The creamy mashed potatoes in this dish are made with soymilk to add protein. Try adding butternut squash to the potatoes for a different taste. For a lighter version, substitute lean ground chicken or turkey for the beef.

(Serves 6)
1 tsp. olive oil
3 medium carrots, peeled and cut into 1/3 inch
cubes (about 1 1/4 cups)
1 medium onion, diced (about 1 1/4 cups)
1 garlic clove, minced (about 1 tsp.)
1 lb. 95%-lean ground beef
1/2 tsp chopped rosemary
1 tbsp tomato paste
1 cup shelled soybeans cup beef stock
1 tsp red wine vinegar
1 tsp Worcestershire sauce Salt and pepper to taste
Nonstick cooking spray

Potato Layer:
1 lb. Yukon gold potatoes, peeled and cut into 1/2-inch-wide disks (about two large potatoes)
2/3 cup soymilk
1 tbsp unsalted butter
1 tbsp chopped chives

1. Preheat oven to 350 degrees F. Heat oil in a nonstick skillet over medium-high heat. Add carrots and onion, and cook seven minutes. Add garlic and cook one minute more. Place ground beef, rosemary and tomato paste in skillet and saute for five minutes. Stir in soybeans, beef stock, vinegar and Worcestershire sauce and cook four more minutes or until carrots are tender. Season with salt and pepper. Coat a 9x9-inch glass baking dish with cooking spray. Spoon beef mixture into dish.

2. Meanwhile, place potatoes in a medium pot and fill with salted water so it covers the potatoes by 1 inch. Bring to a simmer over high heat. Reduce heat to medium and cook 11-13 minutes or until potatoes are tender. Drain potatoes and place in a large bowl. Coarsely mash potatoes.

3. Return pot to the stove over medium heat; add soymilk and butter and heat until butter melts. Pour over potatoes and mash until smooth. Stir in chives, and season with salt and pepper. Spoon potatoes over beef mixture in baking dish and smooth top. Bake 35-40 minutes or until top starts to turn golden.

NUTRITION FACTS (per serving): 319 calories, 27 g protein, 32 g carbs, 9 g fat, 6 g fiber, 50 mg cholesterol, 193 mg sodium, 4.5 g sugar

Mac & Cheese with Smoked Ham

Smoky Black Forest ham and sharp cheddar cheese make this low-fat dish seem positively sinful. If you're short on time, simply skip Step No. 3 and serve this dish after it sits for about 10 minutes.

(Serves 6)
6 oz macaroni, dry (1 1/4 cups)
2 cups fat-free milk, divided
2 oz low-fat cream cheese
1 1/2 tbsp spicy brown mustard
2 tsp cornstarch
1 cup shredded low-fat extra-sharp cheddar cheese
1 cup cubed low-sodium Black Forest ham
3 tbsp chopped chives
1 tsp Tabasco sauce
Salt and pepper to taste
3 tbsp panko breadcrumbs
Butter-flavored nonstick cooking spray

1. Preheat oven to 375 degrees F. Bring a large pot of salted water to a boil. Add macaroni and cook for five minutes, then drain.

2. Place 1 3/4 cups milk, cream cheese and mustard in a large pot over medium heat. Whisk mixture until smooth and bring to a simmer. Combine remaining milk and cornstarch in a small bowl. Add to pot and return to a simmer, stirring constantly. Let mixture simmer for one minute or until slightly thickened. Remove from heat and stir in cheddar until melted. Stir in ham, chives and Tabasco until mixed thoroughly. Stir in macaroni. Season with salt and pepper.

3. Coat a 9x9-inch glass baking dish with cooking spray. Spoon macaroni mixture into dish. Sprinkle panko on top and coat lightly with cooking spray. Bake 35-40 minutes, or until golden and bubbling.

NUTRITION FACTS (per serving): 258 calories, 20 g protein, 29 g carbs, 6 g fat, 5 g fiber, 31 mg cholesterol, 593 mg sodium, 1 g sugar

*The vegetarian version is called Shepherdess pie. Just substitute a variety of beans in place of meat