Cooking is fun. It gives us a chance to take time out from the busy rush of the day and prepare food for ourselves and the people we love, nourishing our bodies and feeding our souls. As an added bonus, it's likely to be kinder to our waistlines than eating out.

See also: Eat to stay young.

When you cook at home, you have more control over the amount of oil, butter and salt you put in your food, and you can choose recipes that fit your nutritional needs. Here are eight recipes for hearty, satisfying main courses that will excite your taste buds, all for under 400 calories! With choices for poultry, meat, fish and vegetable options, you'll have options for dinners all week long that won't set you back.

Seafood:

Sea Bass With Saffron, Sherry and Pine Nuts by Nigella Lawson: This easy recipe is fit for a dinner party, and can be adjusted to use different types of fish or even chicken breasts if you prefer. It's also high in both protein and potassium.

Swordfish With Thyme-Scented Asparagus by Anya Von Bremzen: The Mediterranean fragrance of floral honey, orange, garlic and thyme make this dish perfect for warm-weather entertaining. Thyme has one of the highest antioxidant levels of all herbs.

Poultry:

Caribbean Chicken Chili by Anne Byrn: Jerk seasoning, sweet onions, hot pepper and just a dash of cream make this sumptuous chili as satisfying as it is calorie-conscious.

Asian Turkey Salad by Andrew Schloss: This easy lunch or dinner can be made in under 15 minutes, and provides a refreshing and healthier change from mayo-laden chicken salads. It sneaks in vegetables like red bell peppers and snow peas, while the Asian flavors of sesame oil, ginger and rice vinegar make it pop. Serve in lettuce wraps for a truly calorie-cutting meal.

Meat:

Grilled T-Bone Steak for Two by Dave Zino: Winter, spring, summer or fall, this steak for two recipe is as romantic and indulgent as you can imagine — but still well under 400 calories. Make it with smoky mole sauce, springy lemon pesto, tangy wasabi-maple or warm, dark coffee sauce.

Next: Desserts under 100 calories. >>