Need yummy extras? Incorporate these tasty, low-cal, low-fat side dishes in your healthy diet plan.
Glazed Curried Carrots
Prep time: 5 minutes
Cook time: 15 minutes
1 c baby carrots
2 tsp canola oil
1/2 tsp sugar
1/4 tsp curry powder
1/4 tsp minced garlic
2 Tbsp water
1. In a saucepan, combine carrots, oil, sugar, curry powder, garlic, and salt to taste. Cook over medium heat, stirring, until sizzling and fragrant, about 3 minutes. Add water. Cover and reduce heat so mixture simmers.
2. Cook until carrots are tender, about 10 minutes. Uncover and toss, until all liquid is gone and carrots are glazed, about 1 minute.
Makes 2 servings. Per serving: 73 calories, 5 g fat (0.5 g saturated), 103 mg sodium, 7 g carbs, 1 g fiber, 1 g protein
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Garlicky Chinese Broccoli
Prep time: 5 minutes
Cook time: 5 minutes
1 Tbsp minced baby carrot
1 Tbsp minced red onion
2 tsp canola oil
1 tsp minced garlic
1 tsp grated fresh ginger
1 bag (8 oz) broccoli florets, cut into smaller chunks
1 Tbsp hot water
In a skillet, combine carrot, onion, oil, garlic, ginger, and salt to taste. Cook, stirring, over low heat 3 minutes. Add broccoli and stir to coat with seasonings. Add water and cover pan. Cook, stirring occasionally, for 1 to 2 minutes.
Makes 2 servings. Per serving: 86 calories, 5 g fat (0.5 g saturated), 106 mg sodium, 7 g carbs, 3 g fiber, 3 g protein
Cheese & Kale Quesadillas
Prep time: 5 minutes
Cook time: 5 minutes
1/2 c fine-sliced kale leaves
1 Tbsp water
2 9-inch whole-wheat tortillas
3 Tbsp crumbled feta cheese
1. Place kale and water in a microwavable dish. Cover with microwave-safe plastic wrap and cook in microwave on high until wilted, about 90 seconds. Remove plastic carefully. Drain kale and pat dry with paper towel.
2. Heat a heavy 9-inch skillet over medium-high heat. Place 1 tortilla in pan. Top tortilla evenly with cheese, kale, and second tortilla. Cook, flipping occasionally, until tortilla is toasted and cheese melts, about 4 minutes. Cut into 4 wedges.
Makes 2 servings. Per serving: 119 calories, 4 g fat (2 g saturated), 336 g mg sodium, 22 g carbs, 2 g fiber, 5 g protein
Sweet & Sour Broccoli
Prep time: 5 minutes
Cook time: 5 minutes
2 Tbsp minced red onion
2 tsp olive oil
1 tsp minced garlic
1/2 tsp oregano
1 3/4 c broccoli florets, cut into smaller chunks
1/3 c canned diced tomatoes, with juice
1 Tbsp raisins
In a skillet, combine onion, oil, garlic, oregano, and salt to taste. Cook, stirring, over low heat until fragrant, about 2 minutes. Add broccoli and stir to coat. Cook until sizzling, about 1 minute. Add tomatoes and raisins. Cook until broccoli is crisp but tender, 1 to 2 minutes.
Makes 2 servings. Per serving: 92 calories, 5 g fat (1 g saturated), 187 mg sodium, 10 g carbs, 3 g fiber, 2 g protein
Smashed ginger Carrots with Sesame
Prep time: 5 minutes
Cook time: 15 minutes
1 1/4 c baby carrots
2 tsp canola oil
1/4 tsp minced garlic
1/4 tsp grated fresh ginger
1/4 c chicken broth
1 tsp sesame seeds, toasted
1. In a saucepan, combine carrots, oil, garlic, ginger, and salt to taste. Cook over medium heat, stirring, until sizzling, about 3 minutes. Add broth. Cover and reduce heat so mixture simmers.
2. Cook until carrots are very tender, about 10 minutes. Smash with potato masher. Serve sprinkled with sesame seeds.
Makes 2 servings. Per serving: 85 calories, 6 g fat (0.5 g -saturated), 208 mg sodium, 8 g carbs, 2 g fiber, 1 g protein
Variation
French Carrots
Substitute butter for oil, 1/4 tsp tarragon for ginger, and 1 Tbsp minced red onion for garlic. When carrots are cooked, stir in 1 Tbsp sour cream. Do not mash. Substitute 1 tsp minced parsley for sesame seeds.
Makes 2 servings. Per serving: 82 calories, 5 g fat (3 g saturated), 238 mg sodium, 8 g carbs, 3 g fiber, 1 g protein
Broccoli-Carrot-Onion Slaw
Prep time: 10 minutes
Cook time: 0 minutes
1 Tbsp mayonnaise
1 tsp Dijon mustard
1/2 c finely chopped broccoli florets
1/4 c slivered red onion
1/4 c slivered baby carrots
In a bowl, whisk the mayonnaise and mustard. Add broccoli, onion, and carrots. Toss to coat.
Makes 2 servings. Per serving: 70 calories, 6 g fat (1 g saturated), 113 mg sodium, 4 g carbs, 1 g fiber, 1 g protein
Pureed Black Beans
Prep time: 10 minutes
Cook time: 12 minutes
1/4 c minced red onion
2 tsp olive oil
1 tsp thyme
1/4 tsp ground black pepper
1 c canned black beans, rinsed and drained
1/2 chicken broth
1 tsp lemon juice
1/2 tsp grated lemon peel
1. In a saucepan, combine onion, oil, thyme, pepper, and salt to taste over medium heat. Cook until sizzling, about 2 minutes. Add beans and broth. Bring to boil. Reduce heat and simmer for 10 minutes, or until beans are very tender.
2. Mash bean mixture with a potato masher into a coarse puree. Allow to sit, uncovered, for 5 minutes to thicken slightly. Stir in lemon juice. Sprinkle with peel and serve.
Makes 2 servings. Per serving: 126 calories, 5 g fat (1 g -saturated), 473 mg sodium, 20 g carbs, 7 g fiber, 6 g protein
Herbed Rice Pilaf
Prep time: 10 minutes
Cook time: 15 minutes
3 Tbsp minced red onion
1 1/2 Tbsp minced baby carrot
2 tsp canola oil
3/4 tsp thyme
3/4 c instant brown rice
1 1/4 c chicken broth
1. In a saucepan, combine onion, carrot, oil, thyme, and salt to taste. Cook, stirring, over medium heat until sizzling, about 2 minutes. Add rice. Stir to coat with seasonings. Add broth. Bring to boil. Reduce heat and cover so mixture just simmers. Cook for 12 minutes.
2. Remove from heat and set aside for 5 minutes. Fluff with fork.
Makes four servings. Makes 2 servings. Per serving: 188 calories, 6 g fat (1 g saturated), 126 mg sodium, 29 g carbs, 2 g fiber, 6 g protein
Tip Store leftovers in the refrigerator for up to three days.
Variation
Curried Rice Pilaf
Omit the carrots and thyme. Increase onion to 1/4 cup. Add 1/2 tsp curry powder with onion, oil, and salt to taste. After rice has cooked for 12 minutes, stir in 2 Tbsp raisins. Sprinkle each serving with 1/2 tsp chopped fresh cilantro (optional).
Makes 2 servings. Per serving: 214 calories, 6 g fat (1 g saturated), 123 mg sodium, 36 g carbs, 2 g fiber, 7 g protein
Sauteed greek Kale
Prep time: 5 minutes
Cook time: 5 minutes
2 Tbsp chopped red onion
2 tsp olive oil
1/4 tsp oregano
1 1/2 c packed chopped kale leaves
Pinch red pepper flakes
2 tsp feta cheese
In a skillet, combine onion, oil, oregano, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Add kale and stir to coat with seasonings. Cover pan and cook, stirring occasionally, for 1 to 2 minutes, or until wilted. Stir in pepper flakes. Sprinkle with feta and serve.
Makes 2 servings. Per serving: 78 calories, 6 g fat (1 g saturated), 130 mg sodium, 6 g carbs, 1 g fiber, 2 g protein
