Ginger-Spiced Carrot Soup (recipe here)
7
Soups, Salads & Sides
We’ve provided our favorite recipes for heart-smart mains; now it’s time to pair them with simple, healthy sides and first-course soups and salads. These recipes are all great ways to sneak extra vegetables into a meal—and if you fill up on soup or salad, you’ll be less likely to overindulge when it comes to the main event (or dessert).
Kick-start any heart-healthy meal with one of our light soups, from a classic Manhattan Clam Chowder to an inventive Ginger-Spiced Carrot Soup. Or choose from our many side salads, which include a healthier Caesar, Mesclun with Pears and Pumpkin Seeds, and a Warm Peas and Carrots Salad that’ll appeal to the kids. All could be served for lunch or as a light dinner; just pair them with crusty bread or toss in some protein, such as beans, poached salmon, or grilled chicken breast.
If your main dish doesn’t include grains, why not introduce some of their cholesterol-lowering goodness into the meal by serving our satisfyingly chewy Barley-Cherry Salad, Jalapeño Cornbread, or Vegetable-Herb Stuffing, which is made with multigrain bread. Potatoes are not off limits: Dig into our creamy Yukon Gold mashed potatoes, made lighter with margarine and fat-free half-and-half, or nibble on our golden oven-baked fries. These sides are the perfect match for our healthier Chicken-Fried Steak or Mini Barbecued Pork Sandwiches. Just be sure to include some greens in the mix!
Chilled Buttermilk and Corn Soup
This refreshing refrigerator soup—bursting with the summery flavors of corn, ripe tomatoes, cucumber, and basil—is low in fat and satisfying.
TOTAL TIME: 20 minutes plus chilling
MAKES: about 4½ cups or 6 first-course servings
1 quart low-fat buttermilk
4 ripe medium tomatoes (1½ pounds), seeded and chopped
1 small cucumber, peeled, seeded, and chopped
2 cups corn kernels cut from cobs (about 4 ears)
½ teaspoon salt
¼ teaspoon coarsely ground black pepper
10 fresh basil sprigs
1. In large bowl, combine buttermilk, tomatoes, cucumber, corn, salt, and pepper. Cover and refrigerate until very cold, at least 2 hours.
2. To serve, set aside 6 small basil sprigs; pinch 12 large basil leaves from remaining sprigs and thinly slice. Spoon soup into bowls; garnish with sliced basil and small basil sprigs.
EACH SERVING: About 135 calories, 8g protein, 24g carbohydrate, 2g total fat (1g saturated), 2g fiber, 6mg cholesterol, 365mg sodium 
Honeydew and Lime Soup
This chilled soup starts a summer meal off with a refreshing mix of surprising flavors. Choose a melon that is fully ripe to achieve a smooth consistency.
TOTAL TIME: 10 minutes, plus chilling
MAKES: about 6 cups or 6 first-course servings
1 honeydew melon (5 pounds), chilled, cut into 1-inch chunks (8 cups)
¼ cup fresh lime juice
¼ cup loosely packed fresh cilantro leaves
1 teaspoon jalapeño hot sauce
⅛ teaspoon salt
In blender, pulse melon with lime juice, cilantro, hot sauce, and salt until pureed. Transfer soup to large bowl or pitcher; cover and refrigerate 2 hours or until chilled. Stir before serving.
EACH SERVING: About 85 calories, 1g protein, 23g carbohydrate, 0g total fat (0g saturated), 2g fiber, 0mg cholesterol, 80mg sodium
Blender Tomato Soup
Here’s a sensational way to use ripe summer tomatoes at their peak. Serve it cold or hot. For a creamier version, stir in a little low-fat plain yogurt.
ACTIVE TIME: 20 minutes
TOTAL TIME: 1 hour 30 minutes
MAKES: 8 first-course servings
1 tablespoon margarine or butter
1 onion, diced
1 stalk celery, diced
1 carrot, peeled and diced
1 garlic clove, crushed with garlic press
2 teaspoons fresh thyme leaves
4 pounds ripe tomatoes, chopped
1 can (14½ ounces) reduced-sodium chicken broth
½ teaspoon salt
¼ teaspoon coarsely ground black pepper
1 bay leaf
½ cup water
Snipped chives for garnish
1. In 5-quart Dutch oven, melt margarine over low. Add onion, celery, and carrot; cook 10 minutes or until tender. Stir in garlic and thyme; cook 1 minute.
2. Add tomatoes, broth, salt, pepper, bay leaf, and water; heat to boiling over high. Reduce heat to medium-low and cook, uncovered, 45 minutes or until tomatoes are broken up and mixture has thickened slightly. Discard bay leaf.
3. In blender, with center part of cover removed to allow steam to escape (drape with clean kitchen towel to avoid splatter), blend tomato mixture in small batches until pureed. Pour into large bowl after each batch. Repeat until all soup has been pureed. Refrigerate soup to serve cold, or reheat soup in same Dutch oven to serve hot. Sprinkle with chives to serve.
EACH SERVING: About 80 calories, 3g protein, 13g carbohydrate, 3g total fat (1g saturated), 0mg cholesterol, 210mg sodium
HEART-SMART INGREDIENT: BETTER BROTHS
Although canned chicken, beef, and vegetables broths are convenient, they contain a lot of sodium. The good news: Many brands offer reduced-sodium and/or no-salt-added broths (and fat-free options too). In addition to canned versions, look for high-quality broths in vacuum-packed containers. Another way to tame the saltiness of regular canned broth: Simply dilute one 14½-ounce can of broth with ¾ cup water.
Ginger-Spiced Carrot Soup
With one and a half pounds of carrots and two cups of peas, this creamy-smooth vegetable soup is supercharged with vitamin A, a vision-enhancing nutrient. Subbing ginger-steeped green tea for stock slashes the sodium, too.
ACTIVE TIME: 25 minutes
TOTAL TIME: 55 minutes
MAKES: 6 first-course servings
4 green onions
1 (1-inch) piece fresh ginger
5 cups water
3 bags green tea
1 tablespoon olive oil
1 onion, finely chopped
1½ pounds carrots, peeled and cut into ¾-inch-thick pieces
1 all-purpose potato, peeled and chopped
½ teaspoon salt
¼ teaspoon ground black pepper
2 cups frozen peas
1. From green onions, cut off white and pale-green parts and place in 5-quart saucepot. Thinly slice dark-green onion parts; set aside. From ginger, cut 4 slices; set aside. Peel remaining piece of ginger and grate enough to make 1 teaspoon; set aside.
2. To saucepot, add sliced ginger and water. Heat to boiling over high. Add tea bags. Cover, remove from heat, and let stand 10 minutes.
3. While tea steeps, in 12-inch skillet, heat oil over medium-high. Add onion, carrots, potato, and ¼ teaspoon each salt and pepper. Cook, stirring, 6 minutes or until golden. Add grated ginger; cook 1 minute, stirring.
4. With slotted spoon, remove ginger, tea bags, and green-onion pieces from pot and discard after squeezing excess liquid back into pot. Heat ginger tea to boiling over high; stir in carrot mixture. Reduce heat to maintain simmer. Cook 10 minutes or until vegetables are tender, stirring.
5. Transfer half of soup to blender; keep remaining soup simmering. With center part of lid removed to allow steam to escape (drape with clean kitchen towel to avoid splatter), blend mixture until pureed; return to pot. Stir in peas and remaining ¼ teaspoon salt. Cook 3 minutes or until peas are bright green and hot. Divide among soup bowls; garnish with sliced green onions.
EACH SERVING: About 135 calories, 5g protein, 25g carbohydrate, 3g total fat (1g saturated), 6g fiber, 0mg cholesterol, 275mg sodium 
Manhattan Clam Chowder
Chowder clams are flavorful but tough and must be chopped after cooking. Substitute cherrystone clams, if you like; there’s no need to chop them.
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 20 minutes
MAKES: 12 cups or 12 first-course servings
5 cups water
36 chowder or cherrystone clams, scrubbed
5 slices bacon, finely chopped
1 large onion (12 ounces), finely chopped
2 large carrots, peeled and finely chopped
2 stalks celery, finely chopped
1 pound all-purpose potatoes (about 3 medium), peeled and finely chopped
½ bay leaf
1¼ teaspoons dried thyme
¼ teaspoon ground black pepper
1 can (28 ounces) plum tomatoes
2 tablespoons chopped fresh parsley
Salt to taste
1. In nonreactive 8-quart saucepot, heat 1 cup water to boiling over high. Add clams; heat to boiling. Reduce heat; cover and simmer until clams open, 5 to 10 minutes, transferring clams to bowl as they open. Discard any clams that have not opened after 10 minutes.
2. When cool enough to handle, remove clams from shells and coarsely chop if necessary. Strain clam broth through sieve lined with paper towels into bowl. Set aside.
3. Rinse saucepot and place over medium; cook bacon until browned; add onion and cook until tender, about 5 minutes. Add carrots and celery; cook 5 minutes.
4. Add clam broth to bacon mixture in saucepot. Add potatoes, remaining 4 cups water, bay leaf, thyme, and pepper; heat to boiling. Reduce heat; cover and simmer 10 minutes. Add tomatoes with their liquid, breaking up with side of spoon, and simmer 10 minutes longer.
5. Stir in clams and heat through. Discard bay leaf and sprinkle with parsley. Taste for seasoning; add salt as needed.
EACH SERVING: About 115 calories, 5g protein, 12g carbohydrate, 6g total fat (2g saturated), 0g fiber, 12mg cholesterol, 342mg sodium
Lentil Stew with Butternut Squash
Lentil Stew with Butternut Squash
Here’s a hearty vegetarian meal that’s packed with fiber and low in sodium. A slow cooker makes it a cinch to prepare.
ACTIVE TIME: 20 minutes
SLOW-COOK TIME: 8 hours on Low
MAKES: 8 main-dish servings
3 large stalks celery, cut into ¼-inch-thick slices
1 large onion (12 ounces), chopped
1 large butternut squash (2½ pounds), peeled, seeded, and cut into 1-inch chunks
1 pound brown lentils
4 cups water
1 can (14½ ounces) vegetable broth
½ teaspoon dried rosemary
¾ teaspoon salt
¼ teaspoon ground black pepper
1 ounce Parmesan or Pecorino-Romano cheese, shaved with vegetable peeler
¼ cup loosely packed fresh parsley leaves, chopped
1. In 4½- to 6-quart slow-cooker bowl, combine celery, onion, squash, lentils, water, broth, rosemary, salt, and pepper. Cover and slow-cook on Low 8 hours.
2. To serve, spoon lentil stew into bowls; top with Parmesan shavings and sprinkle with chopped parsley.
EACH SERVING: About 285 calories, 20g protein, 51g carbohydrate, 2g total fat (1g saturated), 20g fiber, 3mg cholesterol, 420mg sodium
HEART-SMART INGREDIENT: BUTTERNUT SQUASH
This sweet orange vegetable contains numerous heart-healthy phytonutrients. It’s one of the most concentrated plant sources for the omega-6 fatty acid alpha-linolenic acid, which also contributes to cardiovascular health. Butternut squash provides more than 100% of the daily requirement for vitamin A, which supports lung function, as well as containing a carotenoid antioxidant that may protect against lung cancer.
Kale Salad with Glazed Onions and Cheddar
With glazed onions, dried cherries, pine nuts, and crunchy kale, the flavor of this salad is as bright as its colors.
ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes
MAKES: 6 side-dish servings
1 bunch curly kale (8 ounces), tough ribs and stems removed and discarded, leaves very thinly sliced
1 tablespoon fresh lemon juice
2 teaspoons extra-virgin olive oil
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
8 ounces frozen pearl onions, thawed
1 tablespoon margarine or butter
2 tablespoons water
2 teaspoons Worcestershire sauce
1 teaspoon sugar
1 tablespoon cider vinegar
⅓ cup dried tart cherries
3 tablespoons pine nuts
1 ounce extra-sharp white Cheddar cheese, shredded (¼ cup)
1. In large bowl, toss kale with lemon juice, oil, salt, and pepper; set aside.
2. In 12-inch skillet, combine pearl onions, margarine, 1 tablespoon water, Worcestershire sauce, and sugar. Cook over medium 8 to 10 minutes, until onions are tender and almost all liquid has evaporated, stirring occasionally.
3. Add vinegar to skillet. Increase heat to medium-high. Cook 3 to 4 minute, until onions are browned, stirring frequently. Add remaining 1 tablespoon water. Cook 1 minute longer, swirling pan constantly. (Onions can be refrigerated, covered, up to overnight.) Transfer onions to bowl with kale.
4. To kale, add cherries and pine nuts; toss vigorously to combine. Add Cheddar; toss. Transfer to serving platter.
EACH SERVING: About 130 calories, 3g protein, 13g carbohydrate, 8g total fat (1g saturated), 3g fiber, 3mg cholesterol, 130mg sodium
Kale Salad with Glazed Onions and Cheddar
Mesclun with Pears and Pumpkin Seeds
Instead of the pecans we used to include in this recipe, we’ve swapped in toasted pumpkin seeds, or pepitas, which have become supermarket staples in recent years. They’re also great on-the-go snacks.
TOTAL TIME: 10 minutes
MAKES: 12 side-dish servings
¼ cup pumpkin seeds (pepitas)
3 tablespoons cider vinegar
1 tablespoon Dijon mustard
2 teaspoons pure honey
¼ cup extra-virgin olive oil
3 ripe red pears, cored and thinly sliced
2 packages (5 ounces each) mixed baby greens
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1. In skillet, heat pumpkin seeds over medium until all are toasted and some start to pop, 2 to 3 minutes. Cool completely. Toasted seeds can be stored in airtight container up to 1 week.
2. In small bowl, with wire whisk, stir vinegar, Dijon, and honey until blended. Continue whisking and add oil in slow, steady stream. Whisk until well blended and emulsified. Dressing can be made ahead. Cover tightly and refrigerate up to 3 days.
3. In large bowl, combine sliced pears, greens, toasted pumpkin seeds, dressing, salt, and pepper. Toss until evenly coated.
EACH SERVING: About 100 calories, 1g protein, 9g carbohydrate, 7g total fat (1g saturated), 2g fiber, 0mg cholesterol, 85mg sodium 
TIP
You can combine the dressing and pears up to 1 hour before serving to prevent the sliced pears from turning brown. When ready to serve, toss with the greens, pumpkin seeds, and seasonings.
Healthy Makeover Caesar Salad
Healthy Makeover Caesar Salad
In this lighter take on the Caesar, we coated the croutons with cooking spray instead of olive oil, then replaced the egg yolk with light mayonnaise to keep the classic dressing’s creamy texture—without the classic guilt.
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
MAKES: 6 first-course servings
4 ounces Italian bread
1 garlic clove, cut in half
Nonstick olive oil cooking spray
¼ cup light mayonnaise
¼ cup freshly grated Parmesan cheese
3 tablespoons fresh lemon juice
1 tablespoon olive oil
1 teaspoon anchovy paste
¼ teaspoon coarsely ground black pepper
1 package (18 ounces) hearts of romaine lettuce, torn into bite-size pieces
1. Preheat oven to 400ºF.
2. Cut bread into ½-inch-thick slices. Rub bread slices, on both sides, with cut sides of garlic. Cut bread into ½-inch cubes; place in jelly-roll pan. Spray bread liberally with cooking spray. Bake 10 minutes or until golden-brown and crisp. Cool croutons in pan.
3. Meanwhile, in large salad bowl, with wire whisk, mix together mayonnaise, Parmesan, lemon juice, olive oil, anchovy paste, and pepper.
4. Add lettuce and croutons to dressing in bowl; toss to coat.
EACH SERVING: About 140 calories, 4g protein, 13g carbohydrate, 8g total fat (2g saturated), 2g fiber, 7mg cholesterol, 280mg sodium
COOK’S TIP: STORING LEAFY GREENS
To store salad greens or dark leafy greens like kale, layer the leaves between barely dampened paper towels and place in a perforated plastic vegetable bag (sold next to the sandwich bags in the supermarket) or in a self-sealing plastic bag with a few holes poked in it. (Seal the bag loosely.) Leafy greens should stay fresh in the crisper for up to five days.
Warm Peas and Carrots Salad
This is the perfect salad for kids who love their peas and carrots.
TOTAL TIME: 15 minutes
MAKES: 4 side-dish servings
1 cup frozen peas
3 carrots, peeled
1 small onion, peeled
1 tablespoon vegetable oil
½ teaspoon salt
1 tablespoon fresh lemon juice
1 head romaine lettuce
1. Place frozen peas in small bowl; cover with boiling water and let stand 5 minutes.
2. Meanwhile, thinly slice carrots and onion. In nonstick 10-inch skillet, heat oil over medium-high until hot. Add carrots, onion, and salt, and cook, stirring occasionally, until vegetables are tender and lightly browned.
3. Drain peas; stir into vegetable mixture, along with lemon juice. Remove skillet from heat.
4. Cut enough lettuce leaves crosswise into ¼-inch-wide strips to measure 4 cups loosely packed; reserve remaining lettuce for another use. Toss lettuce with carrot mixture to mix well.
EACH SERVING: About 95 calories, 3g protein, 14g carbohydrate, 4g total fat (0g saturated), 5g fiber, 0mg cholesterol, 350mg sodium
Barley-Cherry Salad
This sweet-and-savory salad is the perfect summer starter. Barley has a satisfyingly creamy, chewy texture—and lots of heart-healthy fiber.
ACTIVE TIME: 20 minutes
TOTAL TIME: 25 minutes
MAKES: 6 first-course servings
1 cup pearl barley
12 ounces cherries, pitted and chopped (3 cups)
3 stalks celery
¼ cup chopped fresh mint leaves
2 tablespoons cider vinegar
½ teaspoon salt
½ head green-leaf lettuce, for serving
1. Cook pearl barley as label directs. Drain, rinse until cool, and drain again.
2. Toss barley with cherries, celery, mint, vinegar, and salt until mixed. Place in lettuce-lined bowl to serve.
EACH SERVING: About 135 calories, 4g protein, 30g carbohydrate, 1g total fat (0g saturated), 7g fiber, 0mg cholesterol, 226mg sodium
Barley-Cherry Salad
Citrus Salad
Serve this bright and refreshing side salad for brunch alongside our Crustless Tomato and Ricotta Pie.
TOTAL TIME: 25 minutes
MAKES: 6 side-dish servings
2 oranges
2 red or pink grapefruits
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar
2 teaspoons Dijon mustard
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil
1 bunch upland cress or watercress (3 ounces), trimmed
1 head Boston lettuce, torn
¼ cup packed fresh basil leaves, torn if large
1. Cut off and discard peel and white pith from oranges. Holding orange over medium bowl, slice on either side of membranes and allow each segment to fall into bowl. Repeat with grapefruits, placing segments in same bowl. Segments can be covered and refrigerated up to 3 days.
2. In small bowl, whisk lemon juice, vinegar, mustard, and salt and pepper. Whisk in oil until emulsified. Dressing can be covered and refrigerated up to 3 days; whisk well before using.
3. In large bowl, gently toss cress, lettuce, and basil with dressing until well coated. Top with citrus segments.
EACH SERVING: About 125 calories, 2g protein, 16g carbohydrate, 7g total fat (1g saturated), 2g fiber, 0mg cholesterol, 145mg sodium
Seaweed Salad
If you’ve never considered eating seaweed, you should! Ounce for ounce, it is higher in vitamins and minerals than any other class of food. It is particularly prized as a rich source of iodine. This recipe features dried hijiki, commonly used in Japanese home cooking and found in natural food stores or online.
ACTIVE TIME: 5 minutes
TOTAL TIME: 30 minutes
MAKES: 4 side-dish servings
½ cup dried hijiki seaweed
5 cups warm water
1 large carrot, peeled
3 tablespoons thinly sliced green onion
3 tablespoons seasoned rice vinegar
1 teaspoon sugar
½ teaspoon toasted sesame oil
Pinch ground black pepper
1. Place seaweed in medium bowl and cover with water. Soak 25 minutes.
2. Meanwhile, grate carrot. Place carrot and scallion in medium bowl.
3. Drain seaweed and pat dry. Add to bowl with carrot and scallion. Mix in vinegar, sugar, sesame oil, and pepper until well combined. Serve at room temperature, or cover and refrigerate up to 3 days.
EACH SERVING: About 35 calories, 0g protein, 7g carbohydrate, 0g total fat, 2g fiber, 0mg cholesterol, 276mg sodium
Grilled Vegetables with Thai Pesto
Fresh lime and sweet chili sauce add zip to this Thai-inspired pesto. Grilled peppers, eggplant, zucchini, and other vegetables make healthy and delicious dippers. Serve this as a side or a starter at your next barbecue.
ACTIVE TIME: 25 minutes
TOTAL TIME: 35 minutes
MAKES: 4 side-dish servings
THAI PESTO
1 large lime
½ cup walnuts
1 cup packed fresh basil leaves
1 tablespoon Thai sweet chili sauce
3 tablespoons water
¼ teaspoon salt
GRILLED VEGETABLES
4 plum tomatoes, each cut lengthwise in half
2 yellow peppers, each cut into quarters, seeded, and stemmed
½ medium eggplant, cut crosswise into ¾-inch-thick slices
1 large zucchini, cut diagonally into ½-inch-thick slices
½ large sweet onion, cut through root end into 6 wedges
Olive oil nonstick cooking spray
¼ teaspoon salt
1. Prepare pesto: From lime, grate ½ teaspoon peel and squeeze 2 tablespoons juice. In skillet, toast walnuts over medium about 5 minutes, stirring, until fragrant. Set aside.
2. In food processor with knife blade attached, blend nuts, basil, chili sauce, water, lime peel and juice, and salt. Store covered in refrigerator up to 2 days. Makes about ⅔ cup.
3. Prepare vegetables: Prepare outdoor grill for direct grilling over medium, or preheat large ridged grill pan over medium. Lightly spray tomatoes, peppers, eggplant, zucchini, and onion with cooking spray. Place vegetables on hot grill grate, cover, and cook until tender, turning each vegetable over once during cooking time. Cook tomatoes and zucchini 6 to 8 minutes, peppers and onion 8 to 10 minutes, and eggplant 10 to 12 minutes. As vegetables finish cooking, transfer to serving plate. Sprinkle with salt and serve with pesto.
EACH SERVING: About 205 calories, 6g protein, 28g carbohydrate, 11g total fat (1g saturated), 7g fiber, 0mg cholesterol, 365mg sodium
Grilled Vegetables with Thai Pesto
Bulgur and Grape Salad with Dried Figs and Almonds
Try this irresistible riff on the Middle Eastern bulgur salad, tabbouleh, dreamed up by Barbara Estabrook, finalist in the side-dish category of our second Cook Your Heart Out contest. It’s tossed with sweet grapes and figs and crunchy roasted almonds and dressed with a shallot-and-parsley vinaigrette.
ACTIVE TIME: 15 minutes
TOTAL TIME: 1 hour
MAKES: 6 side-dish servings
1 cup uncooked bulgur
2 cups water
3 tablespoons extra-virgin olive oil
3 tablespoons champagne or white wine vinegar
¼ cup shallots, finely chopped
1 small garlic clove, grated
¼ teaspoon salt
¼ teaspoon cracked black pepper
1½ cups champagne grapes or black grapes, halved
⅓ cup dried Calimyrna figs, tiny stems removed, sliced
3 tablespoons chopped fresh flat-leaf parsley
3 tablespoons coarsely chopped roasted almonds (skin on)
1 tablespoon chopped fresh mint
1. Place bulgur in large bowl. Bring water to a boil in microwave or small pan. Pour boiling water over bulgur, cover, and seal top of bowl with foil. Let bulgur stand 30 minutes or until water is absorbed. Uncover and fluff with fork. Let stand 15 to 20 minutes more.
2. Meanwhile, in small bowl, whisk together oil, vinegar, shallots, garlic, salt, and pepper. When bulgur is ready, add grapes, figs, and parsley to bowl; gently toss to combine. Gradually add vinaigrette to bulgur mixture while tossing to coat. Stir in almonds, then scatter mint over top of salad and serve.
EACH SERVING: About 215 calories, 5g protein, 33g carbohydrates, 9g total fat (1g saturated), 6g fiber, 0mg cholesterol, 104mg sodium
Bulgur and Grape Salad with Dried Figs and Almonds
Green Beans with Mixed Mushrooms
Inspired by a favorite casserole, this features caramelized onions, earthy cremini and shiitake mushrooms, and fresh green beans.
ACTIVE TIME: 30 minutes
TOTAL TIME: 45 minutes
MAKES: 12 side-dish servings
2 tablespoons olive oil
4 sprigs fresh thyme
2 large onions (12 ounces each), thinly sliced
1 garlic clove, crushed with garlic press
8 ounces cremini mushrooms, thinly sliced
4 ounces shiitake mushrooms, stems discarded, thinly sliced
2½ teaspoons salt
½ teaspoon ground black pepper
3 pounds green beans, trimmed
1. Bring covered 7- to 8-quart saucepot of water to boiling over high.
2. Meanwhile, in 12-inch skillet, heat oil over medium-high. Add thyme and onions; cook 10 to 12 minutes, until browned and very tender, stirring occasionally. Stir in garlic and cook 1 minute. Add all mushrooms and cook 5 minutes or until tender, stirring occasionally. Stir in ½ teaspoon each salt and pepper. Remove and discard thyme.
3. Add green beans and remaining 2 teaspoons salt to boiling water. Cook, uncovered, 8 to 9 minutes, until tender, stirring occasionally. Drain and rinse with cold water. If making ahead, transfer mushroom mixture to medium bowl. Cover; refrigerate up to overnight. Transfer beans to resealable plastic bag; refrigerate up to overnight.
4. When ready to serve, return green beans to saucepot and add mushroom mixture, stirring to combine. Cook over medium until beans are heated through, stirring occasionally.
EACH SERVING: About 80 calories, 3g protein, 14g carbohydrate, 3g total fat (0g saturated), 4g fiber, 0mg cholesterol, 125mg sodium
Green Beans with Mixed Mushrooms
Sautéed Spinach with Garlic and Lemon
This simple sauté is packed with folate, iron, calcium, and vitamins A and C.
ACTIVE TIME: 5 minutes
TOTAL TIME: 10 minutes
MAKES: 4 side-dish servings
1 tablespoon olive oil
2 garlic cloves, crushed
2 bags (10 ounces each) spinach
1 tablespoon fresh lemon juice
¼ teaspoon salt
In 6-quart saucepot, heat oil over medium-high. Rinse spinach and set within reach of stovetop; leave water clinging to leaves. Add garlic to hot oil and cook 1 minute or until golden, stirring. Add spinach to pot in three batches; cook 2 minutes or until spinach fits in pot. Cover and cook 2 minutes longer or just until spinach wilts, stirring once. Stir in lemon juice and salt and serve.
EACH SERVING: About 45 calories, 4g protein, 1g carbohydrate, 4g total fat (1g saturated), 12g fiber, 0mg cholesterol, 305mg sodium
Maple Squash
In the vegetable department, nothing evokes the fall season like butternut squash. Here we toss it with a mix of maple syrup and spices, then roast it to concentrate its natural sweetness.
ACTIVE TIME: 5 minutes
TOTAL TIME: 35 minutes
MAKES: 8 side-dish servings
1 package (2 pounds) peeled and cubed butternut squash
1 tablespoon olive oil
¼ teaspoon salt
⅓ cup maple syrup
½ teaspoon pumpkin pie spice
Pinch cayenne (ground red) pepper
1. Preheat oven to 425°F. Line 15½" by 10½" jelly-roll pan with foil. Place squash in pan; drizzle with oil, sprinkle with salt, and toss to combine. Spread cubes into single layer and roast 15 minutes.
2. Meanwhile, in 1-cup liquid measuring cup, stir maple syrup with pumpkin pie spice and cayenne. Toss squash with maple mixture. Continue roasting until fork-tender, 15 to 20 minutes longer. Spoon squash, along with any pan juices, into serving dish.
EACH SERVING: About 100 calories, 1g protein, 22g carbohydrate, 2g total fat (0g saturated), 2g fiber, 0mg cholesterol, 80mg sodium
Carrot and Zucchini Ribbons
Southwestern seasonings make this quick side salad a great complement to summertime’s grilled foods.
TOTAL TIME: 20 minutes
MAKES: 4 side-dish servings
1 tablespoon fresh lime juice
1 teaspoon vegetable oil
⅛ teaspoon chipotle chile powder (see Tip)
¼ teaspoon salt
¼ teaspoon pepper
3 carrots, peeled
1 large zucchini
¼ cup fresh cilantro leaves
1. In large bowl, whisk together lime juice, oil, chile powder, salt, and pepper.
2. Use vegetable peeler to cut carrots into long ribbons. Stop peeling when you reach core; discard core. Shave zucchini into ribbons; stop peeling when you reach seeds; discard seeds. Cut ribbons in half to make them more manageable, if you like.
3. Add ribbons and cilantro leaves to bowl with dressing; toss until evenly coated.
EACH SERVING: About 40 calories, 1g protein, 7g carbohydrate, 1g total fat (0g saturated), 2g fiber, 0mg cholesterol, 183mg sodium
TIP
Chipotle chile peppers are a type of hot pepper that can be found dried, pickled, or canned in adobo sauce. Here we use the dried powdered form to add both heat and a subtle smoky flavor to this side dish.
Carrot and Zucchini Ribbons
Crunchy Peanut Broccoli
Doubly-toasted peanuts partner with shallots and soy in this kid-friendly side.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 4 side-dish servings
1¼ teaspoons salt
1 pound broccoli flowerets
2 tablespoons vegetable oil
¼ cup roasted unsalted peanuts, chopped
1 small shallot, finely chopped
1 teaspoon reduced-sodium soy sauce
¼ teaspoon freshly ground black pepper
1 green onion, green parts only, thinly sliced
1. Heat large covered saucepot of water to boiling on high. Fill large bowl with ice and water.
2. Add 1 teaspoon salt, then broccoli, to boiling water. Cook, uncovered, 3 to 4 minutes, until bright green and tender-crisp. Drain, then transfer to bowl of ice water. When cool, drain well. Place between paper towels to dry completely. Broccoli can be refrigerated in airtight container or resealable plastic bag up to overnight.
3. In 12-inch skillet, combine oil and peanuts. Cook over medium 4 to 5 minutes, until nuts are golden, stirring occasionally. Stir in shallot and cook 1 minute. Stir in soy sauce, then broccoli. Sprinkle with pepper and remaining ¼ teaspoon salt. Cook, stirring and tossing, 2 minutes or until broccoli is heated through and evenly coated with nut mixture. Garnish with sliced green onion.
EACH SERVING: About 150 calories, 6g protein, 9g carbohydrate, 12g total fat (1g saturated), 4g fiber, 0mg cholesterol, 300mg sodium
HEART-SMART INGREDIENT: BROCCOLI
Broccoli serves up heart-healthy folate B6, omega-6 fatty acids, and potassium, as well as calciu, vitamin m, vitamin C (which helps with the absorption of calcium), and sleep-promoting tryptophan.
Jalapeño Cornbread
What’s not to love about a pan of homemade cornbread hot from the oven? We gave this version some sass by throwing a chopped jalapeño into the batter. It can be made with either regular milk or soy milk.
ACTIVE TIME: 10 minutes
TOTAL TIME: 40 minutes
MAKES: 12 servings
1 cup frozen corn
2 cups cornmeal
¾ cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
2 cups milk or soy milk
1 tablespoon cider vinegar
⅓ cup canola oil
2 tablespoons honey
1 jalapeño chile, seeded and finely chopped
1. Preheat oven to 350°F. Line 13" by 9" baking pan with parchment paper and spray with nonstick cooking spray.
2. Rinse corn in colander with warm water to defrost. Drain thoroughly and set aside.
3. Meanwhile, in large bowl, sift together cornmeal, flour, baking powder, baking soda, and salt.
4. In medium bowl, whisk milk, vinegar, oil, and honey until mixture begins to foam, about 1 minute. Pour wet ingredients into dry and stir until just combined. Fold in corn and jalapeño.
5. Spread batter evenly into prepared pan. Bake until toothpick inserted in center comes out clean, 30 to 35 minutes. Cut into squares.
EACH SERVING: About 220 calories, 4g protein, 33g carbohydrate, 7g total fat (0g saturated), 2g fiber, 0mg cholesterol, 270mg sodium
Vegetable-Herb Stuffing
Vegetable-Herb Stuffing
At 86 fewer calories and 4 grams less fat per serving than classic bread stuffing, this recipe is a win-win. The secret? We replaced the butter with a smaller amount of heart-healthy olive oil and increased the ratio of vegetables and fresh herbs to bread.
ACTIVE TIME: 20 minutes
TOTAL TIME: 1 hour 20 minutes
MAKES: 12 cups or 24 side-dish servings
1½ pounds sliced firm multigrain bread
1 tablespoon olive oil
2 carrots, peeled and finely chopped
2 stalks celery, finely chopped
1 onion, finely chopped
½ cup loosely packed fresh parsley leaves, coarsely chopped
¾ teaspoon poultry seasoning
½ teaspoon salt
¼ teaspoon ground black pepper
2½ cups canned chicken broth
1. Preheat oven to 400°F. Grease shallow 3- to 3½-quart baking dish; set aside.
2. Arrange bread slices on two large cookie sheets and toast in oven 16 to 17 minutes, until golden and dry, turning slices over halfway through toasting.
3. Meanwhile, in 12-inch nonstick skillet, heat oil over medium until hot. Add carrots, celery, and onion and cook, stirring occasionally, until vegetables are tender and lightly browned, about 12 minutes.
4. Remove skillet from heat; stir in parsley, poultry seasoning, salt, and pepper.
5. With serrated knife, cut toasted bread into ½-inch cubes, then place in very large bowl. Reduce oven temperature to 325°F.
6. Add broth and vegetable mixture to bread in bowl and toss until bread is evenly moistened.
7. Spoon stuffing into prepared baking dish. Cover with foil and bake 30 minutes. Remove foil and bake 15 to 20 minutes longer, until heated through and lightly browned on top.
EACH ½-CUP SERVING: About 90 calories, 3g protein, 16g carbohydrate, 2g total fat (1g saturated), 2g fiber, 0mg cholesterol, 203mg sodium
Potato Gratin with Broccoli
We’ve trimmed the fat from a family favorite by choosing creamy Yukon Gold potatoes for the base of this dish—their creamy texture makes the traditional use of heavy cream and milk unnecessary. Broccoli flowerets add color—and lots of vitamins.
ACTIVE TIME: 10 minutes
TOTAL TIME: 30 minutes
MAKES: 8 side-dish servings
1 pound broccoli flowerets
1 pound Yukon Gold potatoes, peeled and cut into 1-inch chunks
2 cups water
Pinch ground nutmeg
¾ cup freshly grated Parmesan cheese
½ teaspoon salt
¼ teaspoon coarsely ground black pepper
1. In 4-quart saucepan, place broccoli, potatoes, and water. Cover and bring to boil over high. Reduce heat to medium-low; cover and cook until potatoes and broccoli are very tender, 17 to 20 minutes, stirring once halfway through cooking.
2. Meanwhile, set oven rack 6 inches from source of heat and preheat broiler.
3. Drain vegetables in colander set over large bowl, reserving ¼ cup cooking water. Return vegetables to saucepan. With potato masher or slotted spoon, coarsely mash vegetables, adding some reserved vegetable cooking liquid if mixture seems dry. Stir in nutmeg, ¼ cup Parmesan, salt, and pepper.
4. In shallow, broiler-safe 1- to 1½-quart baking dish, spread vegetable mixture; sprinkle with remaining ½ cup Parmesan. Place dish in oven and broil until Parmesan is browned, 2 to 3 minutes.
EACH SERVING: About 95 calories, 6g protein, 13g carbohydrate, 3g total fat (2g saturated), 2g fiber, 6mg cholesterol, 305mg sodium
Confetti Rice Pilaf
Tender rice cooked with a festive mix of peas, carrots, and green onions—it’s a great way to sneak additional veggies into a meal.
ACTIVE TIME: 10 minutes
TOTAL TIME: 30 minutes
MAKES: 12 side-dish servings
3 tablespoons margarine or butter
2 carrots, peeled and diced
2 cups regular long-grain white rice
1 can (14½ ounces) chicken broth
1 small bay leaf
½ teaspoon salt
¼ teaspoon coarsely ground black pepper
2 cups water
1 package (10 ounces) frozen peas
2 green onions, sliced
1. In 3-quart saucepan, melt margarine over medium. Add carrots and cook 2 to 3 minutes, until slightly softened, stirring occasionally. Add rice and cook 1 minute, stirring until grains are coated. Stir in broth, bay leaf, salt, pepper, and water; heat to boiling over high. Reduce heat to low; cover and simmer 15 to 20 minutes, until all liquid is absorbed and rice is tender.
2. Discard bay leaf. Stir in peas and green onions; heat through.
EACH SERVING: About 165 calories, 4g protein, 29g carbohydrate, 3g total fat, 0g fiber, 0mg cholesterol, 260mg sodium
Light Mashed Potatoes
Fat-free half-and-half gives these potatoes the same silky texture you’d get with heavy cream but without the extra fat and cholesterol.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 6 side-dish servings
2 pounds Yukon Gold potatoes, peeled and cut into 1-inch pieces
1 tablespoon margarine or butter
¾ teaspoon salt
½ cup fat-free half-and-half, warmed
1. In 4-quart saucepan, combine potatoes with water to cover and bring to boiling over high. Reduce heat to low; cover and simmer 8 to 10 minutes, until potatoes are fork-tender. Reserve ¼ cup cooking water. Drain potatoes and return to saucepan.
2. Add margarine and salt to potatoes and mash. Gradually add half-and-half, continuing to mash until mixture is smooth and well blended; add some of reserved cooking water if necessary.
EACH SERVING: About 145 calories, 3g protein, 29g carbohydrate, 2g total fat (0g saturated), 2g fiber, 0mg cholesterol, 345mg sodium
Sweet Potatoes with “Marshmallow” Meringue
To modernize this crowd-pleaser, we microwaved the potatoes before mashing them and topped them with meringue mounds—a less-sugary substitute for the mini marshmallows made popular in the 1950s.
ACTIVE TIME: 30 minutes
TOTAL TIME: 50 minutes
MAKES: 12 side-dish servings
3 pounds sweet potatoes
2 tablespoons pure maple syrup
1 tablespoon packed dark brown sugar
1 tablespoon fresh lemon juice
⅛ teaspoon ground allspice
¼ teaspoon salt
3 large egg whites
¼ teaspoon cream of tartar
⅓ cup granulated sugar
1. Preheat oven to 400°F. Pierce sweet potatoes all over with tip of knife; place in large microwave-safe bowl. Cover with vented plastic wrap and microwave on High 15 to 17 minutes, until very tender when pierced with fork; drain. When cool enough to handle, peel potatoes and return to bowl.
2. To bowl with sweet potatoes, add maple syrup, brown sugar, lemon juice, allspice, and salt. Mash potatoes with potato masher until smooth. Transfer to 2-quart casserole dish. (If making ahead, cover and refrigerate up to overnight, then bake in 400°F oven for 15 minutes or until heated through before proceeding.)
3. In large bowl, with mixer on high speed, beat egg whites and cream of tartar until soft peaks form. Sprinkle in granulated sugar, 2 tablespoons at a time, beating until sugar dissolves and meringue stands in stiff, glossy peaks when beaters are lifted.
4. Transfer meringue to large piping bag fitted with ½-inch plain tip or to heavy-duty gallon-size resealable plastic bag with one corner cut to form ½-inch hole. Starting at one side of casserole dish, pipe meringue in small mounds onto sweet potatoes, covering entire surface. Bake 6 to 8 minutes, until meringue is golden.
EACH SERVING: About 100 calories, 2g protein, 23g carbohydrate, 0g total fat, 2g fiber, 0mg cholesterol, 90mg sodium
Sweet Potatoes with “Marshmallow” Meringue
Oven Fries
You won’t miss the fat in these hand-cut “fries.” They bake beautifully in a jelly-roll pan with a spritz of nonstick cooking spray and a sprinkle of salt and pepper.
ACTIVE TIME: 10 minutes
TOTAL TIME: 30 minutes
MAKES: 4 side-dish servings
Nonstick cooking spray
3 medium baking potatoes (8 ounces each), not peeled
½ teaspoon salt
¼ teaspoon coarsely ground black pepper
1. Preheat oven to 500°F. Spray two 15½″ by 10½″ jelly-roll pans or two large cookie sheets with nonstick cooking spray.
2. Scrub potatoes well and cut each lengthwise in half. Arrange each potato half with cut side down and cut lengthwise into ¼-inch-thick slices. Place slices in medium bowl and toss with salt and pepper.
3. Divide potatoes between pans and spray with nonstick cooking spray. Roast potatoes until tender and lightly browned, about 20 minutes, rotating pans between upper and lower racks halfway through.
EACH SERVING: About 130 calories, 4g protein, 28g carbohydrate, 1g total fat (0g saturated), 3g fiber, 0mg cholesterol, 280mg sodium
ROSEMARY AND GARLIC OVEN FRIES: Prepare potatoes as directed, but in step 2 sprinkle with ½ teaspoon dried rosemary, crumbled, and 2 garlic cloves, crushed with garlic press.
Garlic and Herb Bread
We used olive oil instead of butter and just one tablespoon Parmesan to keep it heart smart. We call for dried oregano in this recipe, but you can swap in one tablespoon chopped fresh oregano if you have it on hand.
ACTIVE TIME: 5 minutes
TOTAL TIME: 20 minutes
MAKES: 10 slices
1 loaf Italian bread
2 tablespoons olive oil
2 garlic cloves, finely chopped
1 teaspoon dried oregano
1 tablespoon freshly grated Parmesan cheese
Preheat oven to 350ºF. Slice loaf lengthwise in half. Sprinkle cut sides of bread with oil, garlic, oregano, and Parmesan. Press halves of bread together again and wrap loaf in foil; bake 15 minutes or until top of bread is lightly browned.
EACH SLICE: 110 calories, 3g protein, 16g carbohydrate, 4g total fat (1g saturated), 1g fiber, 0mg cholesterol, 188mg sodium