Stir fry is a nice way to add a veggie side dish without it being a green salad or just a can of veggies opened up and heated. They don’t take much time (especially if you buy pre-chopped veggies at your supermarket). And I like that you can throw in just about anything and easily change it up – try adding some baby corn, or water chestnuts or bean sprouts (all available in the canned in the Asian section of your market) and you have a whole new dish – the same sauce still works !

Veggie Stir Fry

4 servings
34 calories per serving

¼ c chicken broth
1 T orange juice
1 T soy sauce
1 ½ t cornstarch
1 ½ t grated ginger root
3 cloves garlic, minced
¼ t red pepper flakes
1 ½ c small cauliflower florets
1 c julienned carrots
1 c zucchini, halved and thinly sliced
¼ t salt
¼ t pepper
½ t garlic powder
2 t chili garlic sauce (available in the Asian section of your market)
Pam

Stir broth, juice, soy and starch together and set aside. Spray a large skillet with Pam and heat on medium high – then add ginger, garlic and red pepper flakes and cook 30 seconds or so. Then add cauliflower and cook 2 minutes. Then add carrots and cook another 2, then add zucchini and cook 2 more. Stir in the broth mix and bring to a simmer then cover, add the chili garlic sauce and cook 1 minute or until the sauce is thick and turns glossy.

This Indian condiment / sauce is great served next to any spicy dish. It will remind you of tzatziki because of the cucumber and yogurt, but the similarity ends there with a whole different flavor combination from the green peppers and cilantro. This is so refreshing and at 23 calories per serving, you can serve it next to just about anything.

Cucumber Raita

7 ¼ c servings
23 calories per serving

8 oz. plain low fat yogurt
2 small cucumber, peeled, seeded and finely chopped or grated
¼ c finely chopped green bell pepper
2 T finely chopped fresh parsley or cilantro
¼ t ground cumin
Black pepper
¼ t salt

Whisk yogurt and add all the rest of the ingredients other than the pepper. Cover and refrigerate until well chilled. Sprinkle with pepper just before serving.

Though the dressing is a simple vinegar and oil mix, this salad does not lack in flavor. The egg yolks and tomatoes give this most of its flavor. Try making a nice big serving dish instead of placing on individual bowls – it makes a pretty centerpiece to a party table

Tomato, Egg and Cucumber Salad

4 servings
190 calories per serving

4 large eggs, hardboiled and sliced
½ c balsamic vinegar
4 t oil
2 pints cherry tomatoes, halved
2 large cucumbers, thinly sliced
½ head lettuce separated into leaves
Salt and pepper to taste

Place eggs in a saucepan and cover with cold water. Set on medium heat and bring to a boil. Cover and keep at a low boil 2 minutes. Shut heat, but leave eggs in pan and covered for 13 more minutes. Then rinse eggs under cold water. Refrigerate eggs for ½ hour as they will peel easier this way. Combine oil and vinegar. Place the lettuce leaves down and then add the tomatoes and cucumbers to the plates. Sprinkle with salt and pepper and then pour over the dressing. Finally place the egg slices on top of each plate.

This is a great salad to serve next to eastern inspired dishes such as Chicken Satay.

Lemon Curried Pea Salad

8 servings
80 calories per serving

Salad:
15 oz. can black eyed peas, rinsed and drained
11 oz. can corn, drained
½ c chopped red onion
½ c thinly sliced celery
1 t finely shredded lemon peel

Dressing:
2 T lemon juice
1 T water
1 t oil
1 clove garlic, minced
½ t curry powder
½ t Dijon mustard
1/8 t pepper

Mix salad ingredients in a bowl. Whisk together dressing ingredients and toss with salad. Cover and refrigerate several hours for flavors to mingle.

Simple, low cal, nutritious and a nice change from your regular green salad!

Asian Garden Salad

6 servings
126 calories per serving

1/3 c thinly sliced scallions
4 T soy sauce
3 T water
2 c boiling water
1 ½ t sesame oil
¼ t garlic powder
¼ t red pepper flakes
1 3 oz. package low fat ramen noodle soup
2 c boiling water
2 c fresh pea pods, halved crosswise
1 c fresh bean sprouts
1 c sliced mushrooms
8 oz. can baby corn, drained and halved crosswise
1 red bell pepper cut into small strips
3 c shredded Chinese cabbage

Combine green onions, soy, water, oil, garlic powder and red pepper flakes and set aside. Break up ramen noodles and discard seasoning packet. Add peapods and pour 2 c boiling water over the mix and let stand 1 minute and then drain. Combine noodles, pea pods, bean sprouts, mushrooms, corn and peppers in a bowl. Shake dressing and toss with the noodle mix. Cover and chill 2 – 24 hours. Just before serving add cabbage.

Crunchy, lite and colorful – - this makes a great side to just about any dinner.

Sesame Pea Pods

6 servings
45 calories per serving

1 T sesame oil
½ lb. snow pea pods, strings removed
1 T sesame seeds
1 medium yellow bell pepper cut into thin strips

Heat oil in a skillet and add pea pods and oil and cook 2 minutes. Stir in pepper and cook 2 minutes more.

For only 260 calories you get a big, beefy sandwich just packed with veggies that are sooooo flavorful. And the mozzarella cheese is just the ‘icing on the cake’ here !

Grilled Garden Sandwiches

4 servings
260 calories per serving

8 slices whole wheat bread
1 medium zucchini cut lengthwise into ¼ inch thick slices
1 small red bell pepper halved
½ small eggplant, peeled and cut into ½ inch thick slices
½ c fat free Italian dressing
¾ c shredded mozzarella cheese

Preheat broiler. Brush one side of the veggies with dressing and broil dressing side up for 5 minutes. Turn, recoat and broil another 5 minutes. Then cut everything into bite sized pieces. Toast bread and sprinkle 4 pieces with cheese then top with the veggies and cover with the rest of the bread.

This is a great dressing – it’s a cross between a ranch and a really garlicky Caesar – very nice !

Garlicky Side Salad

2 servings
94 calories per serving

2 T sour cream
1 T mayo
1 T skim milk
1/8 t garlic powder
Salt and pepper to taste
2 c shredded lettuce

Mix dressing and pour over lettuce.

This is an excellent homemade version of vegetable moo shu that you can get at most Chinese restaurants. Hoisin sauce is available in the Asian section of most markets – be sure not to leave that out, it’s what makes this dish really authentic tasting.

Moo Shu Wraps

8 wraps
150 calories per wrap

¼ c stir fry sauce
2 t cornstarch
3 c shredded Chinese cabbage / Napa cabbage
2 c fresh bean sprouts
1 c coarsely chopped fresh mushrooms
1/3 sliced green onions
2 medium carrots coarsely shredded
2 medium red bell pepper, in thin strips
16 t hoisin sauce
8 6 inch flour tortillas, heated
Pam

Combine stir fry sauce and cornstarch. Spray a skillet with Pam and heat to medium high then add cabbage, sprouts, mushrooms, onions, carrots and peppers and cook 5 minutes. Then add stir fry sauce and cook another 3 minutes. Spread 2 t hoisin sauce on each tortilla and then top each with veggie mix using a slotted spoon so liquid is left in the pan. Roll up each tortilla and serve with extra sauce and green onions.

This dressing was a super change from the ordinary vinegar dressing – the Dijon gave just enough tang to make the dish interesting without overpowering the flavor of the tomatoes. I am looking forward to farmer’s market tomatoes !

Marinated Tomatoes

8 servings
60 calories per serving

Dressing:
2 cloves garlic, minced
1 T chopped oregano
2 T oil
1 T Dijon mustard
½ t salt
½ t pepper
½ t onion powder

Salad:
1 pint grape tomatoes, halved
1 pint yellow pear tomatoes, halved
1 pint cherry tomatoes, halved

Combine all dressing ingredients and toss with tomatoes. Cover and refrigerate at least an hour so flavors mix.