This side dish is great next to just about anything ! The flavor is mild and subtle, so it will go well with just about any meal, not just Asian dishes. And for only 83 calories, it’s a smart side.
Snow Peas and Mushrooms
4 servings
83 calories per serving
1 T sesame seeds, toasted
1 T olive oil
1/2 lb. snow peas
4 oz. mushrooms, thinly sliced
2 T teriyaki sauce
Toast sesame seeds by place in a hot dry skillet for 5 minutes, stirring frequently. Heat oil and sauté snow peas and mushrooms 4 minutes. Stir in teriyaki and sesame seeds.
I’m not a huge fan of tofu, but this is a really good salad. You feel so full, but there is no bloated feeling at all after you eat. This is a good skinny day lunch 🙂 Make sure you use sesame oil – it really gives the tofu a nice flavor.
Fried Tofu Salad
4 servings
312 calories per serving
14 oz. package water packed firm tofu, drained between paper towels
2 T sesame oil
½ c low fat sesame ginger dressing
16 oz. package frozen petite peas, thawed
1 c matchstick carrots
8 oz. can water chestnuts, drained
¼ t pepper
1 medium head Bibb lettuce, torn (or other greens)
4 t roasted unsalted sunflower seeds
Salt and pepper to taste
4 t chopped lemon basil (or regular basil)
Press moisture out of tofu and cut into 1 inch cubes. Heat oil and add tofu and cook 5-6 minutes each side or until golden. Season with salt and pepper. Combine with dressing, peas, carrots, chestnuts and pepper and then place on top of lettuce. Garnish with sunflower seeds and basil.
This is so cheesy that you can’t help but think you’re cheating on your diet – but you’re not ! Not by a long shot ! This is quick and easy to prepare and a great dish that deserves to be added to your permanent recipe box.
Cheesy Stovetop Chicken and Veggies
4 servings
280 calories per serving
1 T oil
1 lb. chicken tenders
¼ t pepper
¼ t salt
¼ t garlic powder
¼ t onion powder
20 oz. package of broccoli and cauliflower in cheese sauce
3 oz. frozen peas and carrots
2 t basil flakes
¼ c grated parmesan cheese
Heat oil on medium high heat and add chicken and sprinkle with salt and pepper and cook 5 minutes or until brown. Stir in veggies and reduce heat to medium and cook 10 minutes until chicken is done and cheese sauce is melty. Then stir in parmesan and basil and continue cooking on low 3 minutes or so.
This is loaded with veggies and tastes so good ! It’s way quicker than a regular paella and if you really want some seafood in there, add some Buttery Baked Shrimp. Paella is a great healthy dinner that the whole family will enjoy.
Vegetable Paella
6 servings
362 calories per serving
3 T oil
½ onion, chopped
½ green bell pepper, chopped
½ poblano pepper, seeded and chopped
12 oz. sliced mushrooms, roughly chopped
2 cloves garlic, minced
1 t paprika
1 t oregano
½ t pepper
¼ t red pepper flakes
1 ½ c brown rice (MINUTE rice)
2 ½ c vegetable stock / broth
14.5 oz. can diced tomatoes
1 ½ t salt
9 oz. baby spinach leaves, chopped roughly
1 c frozen peas and carrots, thawed
1 c frozen or canned artichoke hearts
2 T red vinegar
¼ c chopped parsley
Heat oil in a Dutch oven or large soup pot on medium heat and cook onion 7 minutes. Add bell pepper, poblano pepper, mushrooms and salt and cook 5 minutes then add garlic, paprika, oregano, red pepper and black pepper and continue cooking another minute or two. Add stock and tomatoes and salt and bring to a boil. Then stir in rice. Cover and reduce heat to low and cook 7 minutes. Stir in spinach, peas, artichokes, vinegar and half the parsley. Season with salt and pepper to taste and cover again and let sit 5 minutes for all the juices to absorb. Serve with parsley garnish.
This is a great salad served either cold or at room temperature. The arugula was a great addition to a classic salad and the buttermilk dressing was light and flavorful.
Pasta Salad with Buttermilk Dressing
4 servings
273 calories per serving (add 80 calories per serving if you do not use FiberGourmet pasta)
8 oz. FiberGourmet rotini pasta
1 c frozen peas
1/2 c fat free buttermilk
1 T minced chives
1 t chopped thyme
½ t salt
½ t pepper
2 garlic cloves, minced
2 c baby arugula
1 t oil
3 oz. finely chopped prosciutto or deli ham
Cook pasta according to package directions adding in the peas during the last 2 minutes of cooking then drain and rinse in cold water to stop the cooking process. Mix buttermilk, chives, thyme, salt, and pepper and add pasta and arugula and toss well. Heat oil and cook garlic 1 minute then add ham or prosciutto and cook another 2 minutes. Drain and sprinkle on salad.
Since your carbs and veggies are together in one dish, this recipe is a great side dish to complete a fish or chicken dish. It has just the right amount of veggies and a lovely mild flavor.
Rice and Veggies
6 servings
147 calories per serving
1 T oil
1 c chopped onion
½ c chopped carrots
1/2 c chopped celery
½ c chopped red peppers
14.5 oz. chicken broth
1 ½ c Minute white rice, raw
1 c frozen peas
Salt and pepper to taste
Heat oil in skillet and sauté onions, carrots, celery, peppers, salt and pepper for 7 minutes. Add broth and bring to a boil and stir in the rice and peas. Cover and simmer 5 minutes then remove from heat and let stand 5 minutes so liquid is absorbed.
The sauce in this dish and very flavorful – almost like an alfredo without being quite as creamy. Feel free to spice it up a bit more by adding extra pepper and red pepper flakes.
Fettucine with Ham
6 servings
254 calories per serving
12 oz FiberGourmet fettucine
¾ lb. lean ham, cooked and cooked
2 T oil
1 medium onion, chopped finely
½ lb. sliced mushrooms
1 T flour
½ t rosemary
¼ t pepper
1 ¼ c fat free evaporated milk
½ c frozen peas, thawed
2 T fat free sour cream
Cook pasta according to package instructions. Saute ham in oil to brown it a bit and then remove from pan and set aside. Cook onion 4 minutes then add mushrooms and continue cooking another 4 minutes. Mix in flour, rosemary and pepper then gradually add milk and bring to a boil and cook 2 minutes to thicken it up. Then reduce heat and add peas and sour cream and cook 2 minutes. Mix with the drained pasta and ham and heat through.
Once again, FiberGourmet Pasta makes it possible to have a serving of this PLUS a side and that makes me a happy camper 🙂 This carbonara is very tasty and without any oil, it comes in at just 300 calories per serving. Enjoy !
Fettucine Carbonara
4 servings
300 calories per serving
8 oz. FiberGourmet fettuccine noodles (without FiberGourmet pasta, you have to add another 80 calories per serving to this)
2/3 c fat free chicken broth
1 medium onion, chopped
3 oz. Canadian bacon, in thin strips
3 c sliced mushrooms
1 c frozen peas
¼ c grated parmesan cheese
2 T fat free sour cream
Salt and pepper to taste
Bring the broth to a boil then add onion and cook 3 minutes. Then add the bacon and mushrooms and cook another 5 minutes or until mushrooms are very soft. Add the peas, salt and pepper and heat through and then stir in the cheese and sour cream. Cook pasta according to directions and serve with sauce.
Always a favorite at BBQ’s, this pasta salad with tuna adds a healthy bed of spinach to the dish and the flavors mixed extraordinarily well.
Pasta Salad with Tuna
4 servings
260 calories per serving
2 c uncooked Fibergourmet rotini pasta (using regular pasta, you add 80 calories per serving)
2 6 oz. cans fancy white albacore tuna canned in water, drained
¼ c finely chopped green onions
2/3 c frozen peas, thawed
2/3 c low fat creamy Italian salad dressing
1/8 t pepper
4 c fresh spinach leaves
Salt and pepper to taste
Cook pasta according to package instructions then drain and rinse under cold water to stop the cooking. Add flaked tuna, onions, peas, dressing and pepper and mix well the chill for at least 2 hours. To serve, place spinach on plates and top with pasta salad. Sprinkle with salt and pepper.
Think Hamburger Helper without the hamburger 🙂 For the stroganoff flavoring and the noodles, I just used a box of Hamburger Helper Beef Stroganoff. But then I substituted turkey and added a few twists. This one is really super good !
Turkey Stroganoff
4 servings
395 calories per serving
1 lb. lean ground turkey
½ t pepper
½ t salt
1 t gravy master
1 t dehydrated onion flakes
3 ½ c water
1 package beef stroganoff sauce mix
3 c uncooked medium egg noodles
½ c sour cream
½ c canned peas
Parsley for garnish
Cook turkey in a hot skillet on medium high heat until it is no longer pink. Toward the end add 1 t of Gravy Master or Kitchen Bouquet so that the meat gets browner and more resembles ground beef. Mix in salt and pepper, onion flakes, water, sauce mix and noodles and bring to a boil. Then reduce heat to medium low, cover and cook 8 minutes or until noodles are tender. Half way through, stir in the peas. Stir in sour cream and heat through on low heat. Garnish with parsley just before serving.
