It's easy to eat well when you stock up on nutritious recipes that deliver big flavor. Add these main-dish ideas to your weeknight plan. (And guess what? They're vegetarian.)

Mark and Kelly Leishear of Milton, Delaware, engage in a more healthful lifestyle by cutting out much of the saturated fat and cholesterol found in animal products. Bella (age 6) and Liam (age 4) eat organic dairy and eggs but no meat. "It's easier than you think," explains Kelly, who cooks with her family's health in mind. "I've found many great protein substitutes at the grocery, and my kids don't know the difference."

These suppers received high marks in our Test Kitchens. Whether you are a vegetarian or just want to offer something new at the table, try them, and tell us what you think.

Tofu Techniques
• Don't be afraid of tofu. Chances are you've tasted it at your favorite Asian restaurant, either in a soup or a stir-fry. It's a complete protein, low in fat and calories, and easy to cook. Plus, it absorbs tons of flavor. Look for it in the produce or natural foods section of larger supermarkets.
• We recommend a firm block of tofu for Peanut-Broccoli Stir-fry, but degrees of firmness may vary among brands. Do a press test at the grocery store to avoid the softer products.
• It's important to drain tofu before cutting it into cubes. A canned good from your pantry is just the right amount of weight needed to press the moisture out. Simply place the block between two plates, add the weight, and let stand about 45 minutes for best results. (Softer tofu may need to drain longer.)
• Store unused, uncooked tofu covered in cold water in the refrigerator up to two days; drain before using.

"Power Meals for Your Family" is from the January 2008 issue of Southern Living.