Shooting season two of Drop 5 Lbs with Good Housekeeping (premiering Saturday, January 19, at 10:30am ET on Cooking Channel) was a delightful and tasty experience. What could be better than sharing flavorful meals and delicious desserts (that were surprisingly low-cal) with my two friends, Melissa and Aarti, especially considering that the fabulous Melissa d’Arabian handled all of the cooking! While every recipe is a winner in my book, a select few have become staples in my home — and only one (OK, three) can be honored with the title “favorite.”

The flaky Flounder with Corn and Tomatoes (pictured above) takes top honors in the entrée category. It’s a cinch to make (I’m talking weeknights!) and just as easy to clean up thanks to the fact that it’s made in a parchment paper wrap. As for the taste: Even my 9-year-old son was wowed! It’s a great marriage of flavors (sweet corn, tangy sundried tomatoes) and texture (flaky fish, crunchy corn, chewy tomatoes) and the presentation, with the pop of color, is just stunning. It’s hard to believe a dish this flavorful is just 185 calories! I made this with a side of quinoa, a whole grain that brings even more nutrition to the table. You could also try it with bulgur or whole-wheat couscous. All three are a snap to prepare.

I also have to give a nod to my Southern college roots and mention the Pulled Pork Sandwich. Who knew that one of my all-time favorite comfort foods could clock in at 300 calories (and that’s with the bun!) without sacrificing any of the taste.

It’s probably obvious to those who know me that my final selection is a dessert recipe. What’s not to love about Pistachio and Tart Cherry Chocolate Bark? We all oooed and aaahed over this luscious goodie, and we were happily surprised by the hefty portion size (one ounce). The best part? At just 125 calories, you can indulge without guilt! I confess, I need a little chocolate every day and this treat fits the bill — and then some!

I hope you will give these and other recipes from the show a try and report back on your favorite ones. Enjoy!

Get more healthy recipes and simple weight-loss tips on goodhousekeeping.com.

As Nutrition Director of Good Housekeeping , Samantha Cassetty, a registered dietitian, covers nutrition news and trends, noteworthy products, weight loss and healthy eating advice for Good Housekeeping magazine as well as goodhousekeeping.com.