Tag Archives: Sides

Lemon Garlic Potatoes

February 4, 2010 admin Leave a comment

These have a great fresh flavor and are very different from your typical potato recipes – the lemon really gives them a blast of unexpected flavor. If you’re pressed for time, try microwaving the potato cubes for 6 minutes or so – that will cut down the boiling time by half.

6 servings
103 calories per serving

1 1/2 pounds red potatoes, cubed
1/2 teaspoon salt
2 tablespoons lemon juice
1 tablespoon olive oil
2 cloves garlic, minced
Black pepper to taste

In a pot over medium heat, combine the potatoes and with enough water to cover them by 1″. Add salt. Cook 20-25 minutes, or until tender. Drain and return to the pan and add lemon juice, oil, garlic, and pepper to taste. Saute for 2 minutes to allow the garlic to cook some.

Sides, Vegetables

Lemony Green Beans

February 3, 2010 admin 2 Comments

Way better than the standard green bean and Durkee onion casserole ! So much fresher and oodles more flavor !!

4 servings
49 calories per serving

1 pound green beans in 1 inch pieces
2 teaspoons butter sprinkles (I Use Molly McButter)
2 teaspoons finely chopped basil
1 teaspoon grated lemon zest
1 teaspoon oil
1/8 teaspoon ground black pepper

In a large pan, bring 1 inch water to a boil and place the beans on a steaming rack inside the pan. Cover and steam for 5 – 7 minutes. Place in a bowl and sprinkle with the butter, basil, zest, oil and pepper. Mix well and serve immediately.

Salads, Sides

Apple Salad

February 3, 2010 admin 1 Comment

A sophisticated blend of endive, watercress and apple that cures boring salads !

4 servings
132 calories per serving

Dressing:
2 T oil
1 T cider vinegar
1 t sugar free maple syrup
2 t Dijon mustard
Salt and pepper to taste

Salad:
2 heads endive
1 bunch watercress
4 stalks celery
1 apple

Mix dressing. Core and slice endive. Remove thick stems from watercress. Slice celery and apple thinly. Mix together and add dressing. Add 2 T crumbled goat cheese for only 40 calories more.

Mexican, Sides

Grilled Bread with Sofrito

January 29, 2010 admin 1 Comment

The recipe below calls for a small piece of whole wheat bread. Often I double up the calories using a piece of thinly sliced Italian bread instead, especially if the rest of the meal is relatively low in calories.

6 servings
80 calories per serving

6 slices 45 calorie wheat bread
6 T sofrito (available in most supermarkets with all the Goya products, it is a condiment of richly condensed tomatoes, peppers and spices).

Spread 1 T sofrito on each slice of bread and place the bread sofrito side up in a toaster oven. Heat until bread edges or toasty brown. Serve immediately.

Kid Friendly, Mexican, Sides

Potato with Mexican Topping

January 25, 2010 admin Leave a comment

Serve this super filling potato with 2 T low fat sour cream for just another 40 calories. Leave out the layer of beans and this one is kid friendly.

1 serving
226 calories per serving

6 oz. potato
2 T shredded fat free cheddar cheese
10 sprays ICBINB
1/4 c black beans, drained and rinsed
1/2 t taco seasoning
2 T chopped tomatoes
Salt and pepper to taste
Optional – sour cream

Pierce the potato several times and microwave 8 minutes. Cool 5 minutes. Cut oval hole in the top (like you would in a pumpkin) taking care not to cut through the whole shell. Scoop out the meat of the potato and place in a bowl. Add butter spray, cheese, salt and pepper, and taco seasoning and stir to mix.

Microwave the mixture for 30 seconds and stir. Fill the potato shell with a layer of black beans, then the potato mix and microwave another 30 seconds. Sprinkle top with a few reserved beans and the chopped tomatoes. Microwave 2 minutes to heat through or stick in the oven for 5-7 minutes.

Kid Friendly, Sides

Cheesy Potato Balls

January 19, 2010 admin Leave a comment

A great potato side dish that is a bit different from your regular mashed or baked potatoes. Kids love these – what’s not to love….cheese and potatoes in one great package ! I often add canned green chilies or some steamed chopped up green bell peppers and steamed shredded carrots to give these a little extra flavor and some color.

8 servings
185 calories per serving (1 serving=3 potato balls)

1 package Oreida frozen steamed mashed potatoes
1 T light butter
Salt and pepper to taste
2 1/2 oz. shredded light cheddar cheese
1/4 c parmesan cheese
1 t garlic powder
Pam
1 large egg white
1 1/2 t skim milk
2 T water
2/3 c bread crumbs

Prepare potatoes according to package directions. Mix with butter, salt and pepper. Cool potatoes to room temperature and add cheeses and garlic powder. Refrigerate for at least 1 hour. Preheat oven to 450 degrees. Spray a baking sheet with Pam. Make 24 balls and place on sheet of paper or foil. Mix egg white, water and milk in a small bowl. Put bread crumbs in a bowl. Dip balls in egg and then drop into crumbs to coat – do one at a time. Place on baking sheet and mist tops with more Pam.

Bake 10 minutes and serve immediately. If you have had the mix refrigerated over 3 hours, you may want to cook 15 minutes to make sure they are heated through.

Asian, Sides, Vegetables

Homemade Lo Mein

January 13, 2010 admin 1 Comment

It is sooooo worth finding these noodles and making this dish. It is authentic, satisfying , soooo low cal considering the big portion you get and it is truly delicious.

4 servings
212 calories per serving

2 8 oz. packages of House Tofu Shiratake Noodles (available in most food markets and definitely in Asian markets. You’ll find them with the tofu products – SO LOW cal and so noodly!)
4 T olive oil
4 cloves garlic, crushed
4 T green onions, sliced
1 c celery, sliced thinly
2 c carrots, shredded (buy them pre-shredded to save time)
3 T teriyaki sauce
3 T Kraft Asian Sesame Dressing
Salt and pepper to taste

Prepare noodles according to package instructions (rinse, microwave 1 minute, dry on a paper towel). Cut the noodles into 3 or 4 inch lengths. Using a pair of kitchen scissors makes this task easy. Heat oil in a non stick pan. On medium high, cook garlic, onions, celery and carrots. Cook 5 -7 minutes, until veggies are soft. Stir in noodles and press into a flat layer. Cook 3 minutes on high heat. Add the teriyaki and dressing and mix well. Cook 3-4 minutes longer on medium high heat.

Sides, Vegetables

Green Beans and Potatoes

January 10, 2010 admin Leave a comment

This really dresses up green beans and the added potatoes make it more satisfying than just a regular bean casserole. If you don’t have fresh tomatoes on hand, substitute a can of diced tomatoes. Don’t skimp on the cilantro, it gives this dish a nice flavor burst. This dish really calls for Mise en Place preparation, it makes the steps go much easier.

8 servings
70 calories per serving

1 1/2 T oil
2 garlic cloves, minced
1 1/2 c diced red potatoes, skin left on
1/2 c chopped cilantro
1/2 c celery, sliced thinly
1 pound green beans, ends removed
3/4 lb. plum tomatoes, peeled and chopped
1/2 c water
1/4 t fresh ground black pepper
1/4 t red pepper flakes
Salt to taste

Heat oil in skillet over medium high heat. Add garlic and sauté 1 minute, stirring constantly. Do not let the garlic brown or it will become bitter. Add potatoes, celery and salt and sauté 4 minutes. Add the beans and sauté another 3 minutes. Add water. Cover and cook 7 minutes. Add tomatoes, reduce heat and cook 4 minutes longer or until tomatoes soften. Stir in pepper flakes and serve immediately.

Lunch, Mediterranean, Salads, Sides

Chickpea Salad with Feta Cheese

January 8, 2010 admin Leave a comment

I’m not a huge fan of plain salads. But when you add lots of fiber (chickpeas) and cheese, then they become special and they do fill you up. This one has both and has a great citrus dressing. Add a few squirts of fresh lime of orange juice to give it even more citrusy taste.

4 servings
178 calories per serving

1 15oz. can chickpeas, drained
2 scallions, sliced
1/2 c grape tomatoes, halved
3 T fresh parsley, chopped
3 C bagged salad mix (I like to use a mix or organic greens or mesclun mix)
2 oz. low fat feta cheese
1 t lemon zest
2 T lemon juice
1 t oil
1 garlic clove, minced
1/4 t salt

Mix zest, juice, oil, garlic and salt. Add chickpeas, tomatoes, scallions, parsley and salad and toss well to coat. Sprinkle with feta and serve.

Sides, Vegetables

Broccoli Casserole

January 7, 2010 admin 1 Comment

The sauce ingredients make this a great casserole. It’s certainly not boring or dull – it has a rich flavor and a nice, creamy consistency.

6 servings
116 calories per serving

10 oz frozen chopped broccoli, thawed
1 can fat free cream of celery soup
1/2 c 2% shredded cheddar cheese
1 t seasoned salt
1/4 c skim milk
1/4 c fat free mayo
1/3 c egg beaters
1/2 c panko bread crumbs

Preheat oven to 350 degrees. Pam a 11×7 baking dish. Put broccoli in dish. Mix soup, cheese and salt. Stir in milk, mayo and egg beaters and pour over the broccoli. Top with the bread crumbs and spray lightly with Pam. Bake 45 minutes. Broil for 2 minutes to brown the top. Serve immediately.