Category: Sides

Apple Cranberry Holiday Stuffing with Arctic Apples Try this twist on a holiday favorite! CAL/SERV : 132 PREP TIME : 15 MINS YIELDS : 8 SERVINGS COOK TIME: N/A INGREDIENTS…

Singapore Noodles Whole grains, unlike their refined counterpart, contain all the essential parts (and nutrients) of the entire grain seed. They’re rich in dietary fiber, which can lower risk for…

Radish and Cucumber Raita Keep it light and fresh this week with a cooling Raita. This simple condiment is made with just 4 main ingredients -- radishes, cucumber, yogurt and…

Curried Sweet Potato and Apple Pilaf Whole grains are an important part of a cancer-protective diet. Packed with fiber, phytochemicals and other nutrients, brown rice makes the perfect base for…

Summer Tomato and Olive Relish Spice up your late-summer dishes with an easy homemade relish. This one packs a colorful variety of produce with vine-ripe tomatoes, sweet onion, and savory…

Balsamic Glazed Carrots Balsamic vinegar and a little brown sugar form a beautiful glaze that brings out the natural sweetness of carrots. This healthy vegetable contains the antioxidant beta-carotene (a…

Fiesta Slaw This citrus-based version combines the natural sweetness of orange juice, mango and apple with the heat of jalapeño pepper to help bring out the natural flavors of the…

Roasted Butternut Squash with Sautéed Shiitake Mushrooms and Fresh Sage Roasted and then sautéed with shiitake mushrooms, this unexpected combination is flavorful and full of cancer-fighting carotenoids. Fresh sage brings…

Asparagus with Parmesan Now, at peak time for asparagus, enjoy this unique, bright green veggie. Asparagus is a good source of folate, fiber, and vitamin K, a nutrient involved in…

Cauliflower Tots Here's a great recipe for those who like vegetables! CAL/SERV : 120 PREP TIME : 10 MINS YIELDS : 6 SERVINGS COOK TIME: 0 MINS INGREDIENTS Cooking spray4…

Wowy Maui Pasta Salad Try this flavorful side dish with the Hawaiian Huli Huli Chicken—or it's perfect for a summer party! CAL/SERV : 273 PREP TIME : 15 MINS YIELDS :…

Wiki Fast Rice Wiki means "fast" in Hawaiian, and this dish fits the bill—it's quick and easy to make CAL/SERV : 179 PREP TIME : 10 MINS YIELDS : 4 SERVINGS…

Sunshine Rice A citrus taste, combined with almonds, celery, and onions—but no added salt—makes this side dish a new classic . . . Try it with fish! CAL/SERV : 276…

Scallion Rice Easy to make, and a flavorful side for any entrée. CAL/SERV : 185 PREP TIME : 5 MINS YIELDS : 5 SERVINGS COOK TIME: 20 MINS INGREDIENTS 4…

Savory Brown Rice This savory, rich side dish is great with steak, pork, and chicken dishes CAL/SERV : 246 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME:…

Quinoa With Paprika and Cumin Quinoa (pronounced KEEN-wah) is a grain native to South America and makes a great side dish for lean meats and seafood CAL/SERV : 107 PREP…

Roasted Red Pepper and Toasted Orzo Pair this rich side dish with grilled chicken or fish CAL/SERV : 205 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME:…

Quinoa Stuffed Tomatoes Quinoa (pronounced KEEN-wah) is a grain native to South America; children will have fun eating quinoa out of a hollowed-out tomato CAL/SERV : 299 PREP TIME :…

Pesto Baked Polenta Instant whole-grain cornmeal (polenta), available in most grocery stores, provides a unique twist on a traditional Native American dish—and it's quick to fix CAL/SERV : 162 PREP…

Parmesan Rice and Pasta Pilaf This unique pasta and pilaf combination is a tasty side dish that goes well with most main dishes CAL/SERV : 208 PREP TIME : 10…

Orange Couscous With Almonds Raisins and Mint This flavorful side dish goes well with chicken, beef, or lamb CAL/SERV : 141 PREP TIME : 10 MINS YIELDS : 4 SERVINGS…

Kasha With Bell Pepper Confetti Kasha, also known as buckwheat, is a nutty, fast-cooking whole grain that adds flavor to any meal CAL/SERV : 144 PREP TIME : 15 MINS…

Homestyle Biscuits Update your homestyle biscuits with this easy, low-fat recipe. CAL/SERV : 99 PREP TIME : 10 MINS YIELDS : 15 SERVINGS COOK TIME: 12 MINS INGREDIENTS 2 C…

Good for You Cornbread Try this healthier version of a classic comfort food with soups, salads, or the Cornbread-Crusted Turkey or Three-Bean Chili With Chunky Tomatoes CAL/SERV : 178 PREP…

Asian Style Rice A crunchy rice dish that’s low on fat and sodium but high on flavor! CAL/SERV : 139 PREP TIME : 15 MINS YIELDS : 10 SERVINGS COOK…

Couscous With Carrots Walnuts and Raisins This quick-cooking grain dish has a touch of sweet and nutty flavors to go withmost main dishes CAL/SERV : 218 PREP TIME : 5…

Asparagus With Lemon Sauce Lemon sauce makes fresh asparagus the perfect side dish for fish, scallops, chicken, or meat dishes. CAL/SERV : 39 PREP TIME : 5 MINS YIELDS : 4…

Autumn Salad Fruit and nuts make this salad a fun starter or side to most main-dish meals . . and it can be served year round! CAL/SERV : 139 PREP…

Baby Spinach With Golden Raisins and Pine Nuts Sweet golden raisins and crunchy pine nuts make this a fabulous way to get your spinach. CAL/SERV : 76 PREP TIME : 0…

Black Beans With Rice A delicious Caribbean favorite that is cholesterol free and made with very little added fat. CAL/SERV : 561 PREP TIME : 10 MINS YIELDS : 6 SERVINGS…

Brazilian Rice Casserole A fruit salad would be a great complement to this dish. CAL/SERV : 137 PREP TIME : 10 MINS YIELDS : 8 SERVINGS COOK TIME: 30 MINS…

Broccoli and Cheese So good, your children will ask for seconds—and a perfect side for most chicken and beef dishes. CAL/SERV : 162 PREP TIME : 15 MINS YIELDS : 4…

Candied Yams A bit of margarine and some orange juice make this dish sweet. CAL/SERV : 110 PREP TIME : 5 MINS YIELDS : 6 SERVINGS COOK TIME: 50 MINS…

Cauliflower With Whole Wheat Breadcrumbs This side dish is rich in flavor, but low in calories. CAL/SERV : 45 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME:…

Chayote Salad With Lemony Hot Sauce This traditional salad is tasty and easy to make. CAL/SERV : 68 PREP TIME : 20 MINS YIELDS : 6 SERVINGS COOK TIME: 15…

Cinnamon Glazed Baby Carrots No one will be able to resist this sweet veggie side dish that’s great with most meat, chicken, and seafood. CAL/SERV : 67 PREP TIME : 3…

Creamy Squash Soup With Shredded Apples This quick-to-fix soup is bursting with warm-you-up-flavor! Serve with a crisp green salad and crusty whole-wheat bread. CAL/SERV : 334 PREP TIME : 10 MINS…

Delicious Oven Baked French Fries Oven baking makes these french fries lower in fat and still crispy. CAL/SERV : 238 PREP TIME : 10 MINS YIELDS : 5 SERVINGS COOK…

Dunkin Veggies Dipping makes veggies fun. CAL/SERV : 42 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 0 MINS INGREDIENTS 5 C assorted raw vegetables, rinsed and…

Flavorful Green Beans The seasonings are perfect companions to the green beans. CAL/SERV : 40 PREP TIME : 10 MINS YIELDS : 7 SERVINGS COOK TIME: 40 MINS INGREDIENTS 2…

Fresh Cabbage and Tomato Salad Tempt your children to eat more vegetables with this refreshing, tasty salad. CAL/SERV : 41 PREP TIME : 15 MINS YIELDS : 8 SERVINGS COOK…

Garden Potato Salad Low-fat cottage cheese is the secret to the dressing in this delicious low-fat, low- cholesterol, and low-sodium mixture of vegetables and herbs. CAL/SERV : 151 PREP TIME :…

Garlic Mashed Potatoes No added fat or salt is used (or needed!) in this tasty potato dish. CAL/SERV : 141 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK…

Green Bean Saute A simple sauté that is well suited for a special meal, yet easy enough to make every day. CAL/SERV : 50 PREP TIME : 5 MINS YIELDS :…

Grilled Romaine Lettuce With Caesar Dressing Try this new approach to salad—grill it! CAL/SERV : 162 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 5 MINS INGREDIENTS…

Grilled Vegetable Kabobs Let the kids help make these colorful kabobs. CAL/SERV : 73 PREP TIME : 15 MINS YIELDS : 8 SERVINGS COOK TIME: 35 MINS INGREDIENTS For kabobs:2…

Honey Mustard Dip Dipping makes veggies fun—try this tasty dip for dinner, a snack, or a party! CAL/SERV : 71 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK…

Limas and Spinach Not your mother's lima beans, this dish is full of flavor as well as fiber. CAL/SERV : 93 PREP TIME : 10 MINS YIELDS : 4 SERVINGS…

Low Fat Blue Cheese Dip Dipping makes veggies fun—try this tasty dip for dinner, a snack, or a party! CAL/SERV : 56 PREP TIME : 10 MINS YIELDS : 4…

New Potato Salad Summer barbecues and picnics aren’t complete without a tasty potato salad! CAL/SERV : 196 PREP TIME : 5 MINS YIELDS : 5 SERVINGS COOK TIME: 25 MINS…

Parmesan Green Beans A side dish so tasty, children won’t even know it’s good for them. CAL/SERV : 95 PREP TIME : 5 MINS YIELDS : 4 SERVINGS COOK TIME:…

Pinto Beans A heart healthy take on a staple dish. CAL/SERV : 133 PREP TIME : 20 MINS YIELDS : 16 SERVINGS COOK TIME: 45 MINS INGREDIENTS 3 C dried…

Roasted Beets With Orange Sauce This colorful side dish comes alive with orange flavor. CAL/SERV : 59 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 45 MINS…

Savory Potato Salad Here’s a potato salad that’s both traditional and new—with great taste and a low- fat twist. CAL/SERV : 98 PREP TIME : 20 MINS YIELDS : 10 SERVINGS…

Smothered Greens These healthy greens get their rich flavor from smoked turkey, instead of fatback. CAL/SERV : 80 PREP TIME : 10 MINS YIELDS : 5 SERVINGS COOK TIME: 35…

Spicy Okra You will love this zesty okra dish. CAL/SERV : 99 PREP TIME : 10 MINS YIELDS : 10 SERVINGS COOK TIME: 20 MINS INGREDIENTS 2 packages (10 oz…

Spinach Corn Casserole Your children will enjoy this easy-to-prepare and tasty corn dish. CAL/SERV : 100 PREP TIME : 10 MINS YIELDS : 12 SERVINGS COOK TIME: 40 MINS INGREDIENTS…

Super Quick Chunky Tomato Sauce Make batches of this tasty sauce to go with a number of recipes in this cookbook. CAL/SERV : 31 PREP TIME : 5 MINS YIELDS…

Sweet Potato Custard A flavorful custard that's tasty and healthy. CAL/SERV : 144 PREP TIME : 10 MINS YIELDS : 6 SERVINGS COOK TIME: 45 MINS INGREDIENTS Nonstick cooking spray1…

Tangy Salsa Tangy, not spicy, this salsa will appeal to most—try it with the  Empaňapita  or as a dip with veggies or baked chips. CAL/SERV : 23 PREP TIME : 10…

Tuscan White Bean Dip Dipping makes veggies fun—try this tasty dip for dinner, a snack, or a party! CAL/SERV : 87 PREP TIME : 10 MINS YIELDS : 4 SERVINGS…

Veggies With a Touch of Lemon The heart healthy sauce uses lemon juice, herbs, and a small amount of oil. CAL/SERV : 22 PREP TIME : 10 MINS YIELDS :…

Vietnamese Fresh Spring Rolls Quick and refreshing—the perfect appetizer. CAL/SERV : 70 PREP TIME : 15 MINS YIELDS : 8 SERVINGS COOK TIME: 0 MINS INGREDIENTS 1 C carrots, cut…

Wonderful Stuffed Potatoes Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low- fat, low-cholesterol, low-sodium treat. CAL/SERV : 113 PREP TIME : 10 MINS YIELDS : 8 SERVINGS…

Zesty Tomato Soup Not your traditional tomato soup, this quick-cooking dish can be a side or light main meal. CAL/SERV : 94 PREP TIME : 10 MINS YIELDS : 4 SERVINGS…

Zucchini Medley Your family will love this tasty vegetable side dish! CAL/SERV : 52 PREP TIME : 15 MINS YIELDS : 4 SERVINGS COOK TIME: 1 0 MINS INGREDIENTS 3…

Spinach and Corn Pancakes Vegetables in a pancake? Serve this fun side dish with most chicken, meat, or fish dishes. CAL/SERV : 227 PREP TIME : 10 MINS YIELDS : 4…