We’ve provided recipes for all our favorite light and On the Side healthy mains; now it’s time to share some simple, healthy sides to pair with them. Hearty recipes for whole grains and many low-cal, lowfat ways to prepare everyone’s favorite—the potato—are all there. And we’ve also tackled less popular vegetables—think beets—that you or your family members may be reluctant to eat.
If you’re looking for an easy way to prepare veggies, try microwave-steaming; we provide instructions for a range of veggies along with a selection of flavorful low-fat dressings to top them off. Looking for creative ways to get beets, kale, or broccoli on the menu? Try our basil and balsamic roasted beets, our creamy broccoli gratin, or kale “chips”—simply spray the leaves with nonstick cooking spray, sprinkle with sea salt, and bake for a healthy alternative to potato chips even your kids will embrace. Or tempt them with our sweet maple-roasted butternut squash.
If your main dish doesn’t include grains, serve up our brown rice or wild rice pilaf, or prepare one of our sweet and savory stuffings:
There’s pear with cornbread, wheat berries with dried apricots, and then some. And, as mentioned above, we have not forgotten the potatoes: Try them herb-roasted in a foil packet, smashed, or oven-baked, so you can enjoy French “fries” without all the fat. Healthy makeovers of cornbread and pumpkin bread round out the offerings.
Our easy Apple Cider Braised Greens make an excellent side dish for holidays or any day.
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 5 minutes
MAKES: 8 cups or 16 side-dish servings
| 1½ | pounds mustard greens |
| 1½ | pounds collard greens |
| 1½ | pounds Swiss chard |
| 2 | tablespoons olive oil |
| 3 | large garlic cloves, thinly sliced |
| 1¼ | cups apple cider |
| 1 | tablespoon cider vinegar |
| 1½ | teaspoons salt |
| 2 | red cooking apples such as Gala or Rome Beauty, unpeeled and cut into ¾-inch chunks |
1. Remove stems from mustard greens; discard stems. Trim stem ends from collard greens and Swiss chard; remove stems from leaves. Cut stems into 1-inch pieces; cut leaves into 2-inch pieces. Rinse leaves and stems; drain well.
2. In 8-quart saucepot, heat oil over high heat until hot. Add garlic and cook 30 seconds to 1 minute or until golden, stirring constantly. Add as many leaves and stems as possible, cider, vinegar, and salt, stirring to wilt greens. Add remaining greens in batches.
3. Reduce heat to medium. Cover saucepot and cook greens 15 minutes. Stir in apples; cook, partially covered, 10 minutes longer or until stems are very tender and most of liquid evaporates, stirring occasionally. With slotted spoon, transfer to serving bowl.
EACH SERVING: About 60 calories (30 percent calories from fat), 2g protein, 10g carbohydrate, 2g total fat (0g saturated), 3g fiber, 0mg cholesterol, 310mg sodium
TIP: To make this dish ahead, spoon cooked greens into microwave-safe bowl; cover with plastic wrap and refrigerate up to 2 days. When ready to serve, vent plastic wrap and microwave on High 8 minutes or until hot, stirring halfway through.
Sautéed Swiss Chard with Golden Raisins and Capers
This simple side also makes a delicious pasta partner. Toss with a pound of your favorite pasta and ½ cup pasta-cooking water for a spectacular main course.
ACTIVE TIME: 30 minutes
TOTAL TIME: 50 minutes
MAKES: 4 side-dish servings
| 2 | pounds Swiss chard |
| 1 | tablespoon olive oil |
| 1 | small onion, chopped |
 |
cup golden raisins |
| 2 | tablespoons capers, drained |
1. Trim tough stem ends from Swiss chard. Cut stems crosswise into 1-inch pieces; cut leaves into 2-inch pieces, keeping stems and leaves separate. Rinse leaves and stems; drain well.
2. In nonstick 12-inch skillet, heat oil over medium heat. Add onion and cook about 6 minutes or until onion begins to brown. Add chard stems and cook, covered, 5 to 7 minutes or until tender. Stir in raisins. Add leaves and stems in batches, covering skillet after each batch; cook 7 to 10 minutes total or until leaves are tender and wilted and most of liquid evaporates, stirring often. Remove from heat; stir in capers.
EACH SERVING: About 120 calories (30 percent calories from fat), 4g protein, 20g carbohydrate, 4g total fat (1g saturated), 5g fiber, 0mg cholesterol, 555mg sodium 
Kale “Chips”
Our crisp kale “chips” are virtually fat free—perfect for guilt-free snacking.
ACTIVE TIME: 10 minutes
TOTAL TIME: 22 minutes
MAKES: 6 side-dish servings
| 1 | bunch kale (10 ounces), rinsed and dried well |
nonstick cooking spray |
|
| ½ | teaspoon kosher salt |
Preheat oven to 350°F. From kale, remove and discard thick stems, and tear leaves into large pieces. Spread leaves in single layer on 2 large cookie sheets. Spray leaves with nonstick cooking spray to coat lightly; sprinkle with salt. Bake 12 to 15 minutes or just until crisp but not browned. Cool on cookie sheets on wire racks.
EACH 1-CUP SERVING: About 15 calories (0 percent calories from fat), 1g protein, 3g carbohydrate, 0g total fat, 1g fiber, 0mg cholesterol, 175mg sodium 
Tarragon Peas and Pearl Onions
Fresh tarragon adds a perky licorice flavor to these lightly cooked peas and pearl onions.
ACTIVE TIME: 6 minutes
TOTAL TIME: 16 minutes
MAKES: 8 side-dish servings
| 1 | tablespoon margarine or butter |
| 1 | bag (16 ounces) frozen pearl onions |
| 1 | bag (16 ounces) frozen peas |
| ¼ | cup water |
| ½ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| 1 | tablespoon chopped fresh tarragon leaves |
1. In nonstick 12-inch skillet, heat margarine over medium heat until melted. Add frozen pearl onions and cook 7 to 9 minutes or until browned.
2. Add frozen peas, water, salt, and pepper to skillet; stir to combine. Cover and cook 3 to 4 minutes longer or until onions and peas are tender. Stir tarragon into vegetables and spoon into serving bowl.
EACH SERVING: About 75 calories (20 percent calories from fat), 3g protein, 12g carbohydrate, 2g total fat (0g saturated), 4g fiber, 0mg cholesterol, 202mg sodium 
Sesame Green Beans
These Asian-inspired green beans are delicious served hot or at room temperature.
ACTIVE TIME: 15 minutes
TOTAL TIME: 20 minutes
MAKES: 4 side-dish servings
| 1 | teaspoon salt |
| 1 | pound green beans, trimmed |
| 1 | tablespoon soy sauce |
| ½ | teaspoon Asian sesame oil |
| 1½ | teaspoons minced, peeled fresh ginger or ¾ teaspoon ground ginger |
| 1½ | teaspoons sesame seeds, toasted |
1. In 4-quart saucepan, combine 7 cups water and salt; heat to boiling over high heat. Add green beans; heat to boiling. Cover and cook until just tender-crisp, 6 to 8 minutes. Drain; return green beans to saucepan.
2. Add soy sauce, sesame oil, and ginger to green beans in saucepan. Cook over low heat, stirring occasionally, until flavors have blended, about 3 minutes. Transfer to serving bowl and sprinkle with sesame seeds.
EACH SERVING: About 45 calories (20 percent calories from fat), 2g protein, 8g carbohydrate, 1g total fat (0g saturated), 3g fiber, 0mg cholesterol, 553mg sodium 
Green Beans with Caramelized Onions
Caramelized onions make everything better. And this green-bean side dish—a lighter take on a beloved holiday casserole—is no exception.
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 10 minutes
MAKES: 14 cups or 16 side-dish servings
| 3 | pounds green beans, trimmed |
| 1½ | pounds red onions (about 3 medium), each cut in half, then sliced |
| 3 | tablespoons margarine or butter |
| 1 | tablespoon fresh thyme leaves, chopped |
| 1½ | teaspoons salt |
| ½ | teaspoon ground black pepper |
1. Fill large bowl with ice water to cool beans quickly after cooking; set aside. Heat 6- to 8-quart saucepot of salted water to boiling over high heat. Add beans in 2 batches and cook each batch 4 minutes or until beans are tender-crisp, making sure water returns to boiling before adding each batch of beans. With slotted spoon or sieve, transfer beans to bowl of ice water. Drain beans thoroughly.
2. In nonstick 12-inch skillet, combine onions, margarine, thyme, salt, and pepper. Cook over medium heat 15 minutes or until onions start to brown, stirring occasionally. Reduce heat to medium-low and cook 5 to 7 minutes longer or until onions turn dark brown, stirring frequently. Stir beans into onion mixture; heat through before serving.
EACH SERVING: About 60 calories (30 percent calories from fat), 2g protein, 9g carbohydrate, 2g total fat (0g saturated), 3g fiber, 0mg cholesterol, 250mg sodium
TIP: If you’d like to make this dish ahead of time, up to two days in advance, blanch, cool, and drain beans. Cook onion mixture and cool. Refrigerate each component separately in sealed plastic bags. To reheat, toss beans and onion mixture into 4-quart microwave-safe glass bowl. Microwave on High about 8 minutes, stirring halfway through heating.
LOW-FAT WAYS TO DRESS YOUR VEGGIES
Boost the flavor—without loading on the fat—with these simple alternatives to classic butter, cheese, and cream sauces.
FOR GREEN BEANS OR BROCCOLI
Thin orange marmalade with a little water; whisk in some ground ginger and heat over low. Stir sauce into hot green beans or broccoli flowerets.
Blend prepared horseradish, Dijon mustard, and light mayonnaise; drizzle over steamed green beans.
Whisk together seasoned rice vinegar, soy sauce, and grated fresh ginger to taste. Use as a dipping sauce for tender-crisp broccoli.
FOR YELLOW SQUASH OR ZUCCHINI
Toast bread crumbs with chopped garlic in 1 teaspoon of olive oil. Sprinkle over steamed yellow squash along with some chopped parsley.
Flavor cooked zucchini with a dusting of freshly grated Parmesan cheese (a little goes a long way) and cracked black pepper.
FOR DARK, LEAFY GREENS (SPINACH, SWISS CHARD, COLLARDS)
Sauté minced garlic and a pinch of crushed red pepper in 1 teaspoon of olive oil until fragrant. Add fresh spinach or Swiss chard to pan and cook until wilted.
Slice a piece of Canadian bacon (it’s surprisingly low fat) into thin strips and cook in a nonstick skillet until crisp. Toss with boiled collard greens or steamed spinach.
Add a handful of yellow raisins to steamed bitter greens, such as Swiss chard.
FOR ASPARAGUS OR CAULIFLOWER
Prepare a mock hollandaise by mixing light mayonnaise with Dijon mustard, fresh lemon juice, and a pinch of ground pepper. Drizzle the cool sauce over steamed cauliflower, broccoli, or—the classic hollandaise partner—asparagus spears.
Chop some mango chutney (available in the gourmet or international section of most supermarkets) and toss it with steamed cauliflower or asparagus.
FOR EGGPLANT
Heat chopped fresh tomato with crushed fennel seeds in a skillet until hot. Spoon over baked or broiled eggplant slices.
FOR NEW POTATOES
Toss chopped mixed fresh herbs (such as basil, mint, rosemary, or oregano) and grated lemon zest with boiled new potato halves. Season with salt to taste.
We’ve trimmed the fat from a family favorite by using creamy Yukon Gold potatoes as the base of this dish, making the traditional use of heavy cream and milk unnecessary.
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 heat to boiling over high heat. Reduce heat to medium-low; cover and cook until vegetables are very tender, 17 to 20 minutes, stirring once halfway through cooking.
2. Meanwhile, preheat broiler and set oven rack 6 inches from source of heat.
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 water 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 (28 percent calories from fat), 6g protein, 13g carbohydrate, 3g total fat (2g saturated), 2g fiber, 6mg cholesterol, 305mg sodium
TIP: The unbaked casserole can be refrigerated up to 1 day. Bake 10 minutes longer than directed if casserole has been chilled.
Cracked wheat combines what’s best about wheat berries and bulgur. It’s less refined than bulgur, so you get more nutrition and a nuttier, chewier texture, but because the grains have been cracked open, you have a much shorter cooking time than for wheat berries.
ACTIVE TIME: 20 minutes
TOTAL TIME: 45 minutes
MAKES: 6 side-dish servings
| 1 | small bunch (10 ounces) kale, stems and tough ribs removed |
| 1 | small bunch (10 ounces) Swiss chard, stems trimmed |
| 2 | tablespoons olive oil |
| 1 | medium onion, chopped |
| 1 | medium red bell pepper, chopped |
| 3 | large garlic cloves, minced |
| ¾ | teaspoon salt |
| ¼ | teaspoon crushed red pepper |
| ¼ | teaspoon ground black pepper |
| 1 | cup coarse cracked wheat |
| 1½ | cups water |
| 1 | lemon, cut into wedges |
1. Cut kale and Swiss chard into ¼-inch-wide ribbons.
2. In 8-quart pot over medium heat, heat oil until hot. Add onion and bell pepper; cook, stirring occasionally, until vegetables soften, about 5 minutes. Stir in garlic, salt, crushed red pepper, black pepper, and cracked wheat. Cook, stirring, for 3 minutes. Stir in kale, Swiss chard, and water. Bring to a boil. Reduce heat; cover and simmer, stirring occasionally, especially towards end of cooking time, until cracked wheat and greens are tender, 15 to 20 minutes.
3. Serve with lemon wedges.
EACH SERVING: About 150 calories (30 percent calories from fat), 5g protein, 24g carbohydrate, 5g total fat (1g saturated), 5g fiber, 0mg cholesterol, 395 mg sodium
This sweet and tender-crisp medley celebrates the glorious flavor of fresh green vegetables.
ACTIVE TIME: 15 minutes
TOTAL TIME: 16 minutes
MAKES: 4 side-dish servings
| 1 | teaspoon salt |
| 8 | ounces green beans, trimmed |
| 2 | teaspoons vegetable oil |
| 4 | ounces snow peas, trimmed and strings removed |
| 4 | ounces sugar snap peas, trimmed and strings removed |
| 1 | garlic clove, finely chopped |
| 1 | tablespoon soy sauce |
1. In 12-inch skillet, combine 4 cups water and salt; heat to boiling over high heat. Add green beans and cook 3 minutes. Drain; wipe skillet dry with paper towels.
2. In same skillet, heat oil over high heat. Add green beans and cook, stirring frequently (stirfrying), until they begin to brown, 2 to 3 minutes. Add snow peas, sugar snap peas, and garlic; stir-fry until snow peas and sugar snap peas are tender-crisp, about 1 minute longer. Stir in soy sauce and remove from heat.
EACH SERVING: About 65 calories (28 percent calories from fat), 3g protein, 8g carbohydrate, 2g total fat (0g saturated), 3g fiber, 0mg cholesterol, 844mg sodium 
EASY MICROWAVE-STEAMED VEGETABLES
Want tasty vegetables fast? Follow these simple instructions and the cook-time chart opposite to microwave-steam perfect veggies every time. In microwave cooking, vegetables retain more vitamins and minerals because they cook quickly with little or no water. And greasing a bowl or dish with oil or butter isn’t necessary, since the microwave’s moist heat prevents sticking.
In a covered, microwave-safe dish, cook one pound vegetables (or amount specified opposite) with ¼ cup water on High until tender, stirring once halfway through cooking time. Take care not to overcook; the finished veggies should be crisp and brightly colored, never mushy. Season with salt and pepper and serve.
| VEGETABLE | MINUTES TO COOK |
| Asparagus | 4 to 6 |
| Beans, green or yellow wax | 4 to 7 |
| Beets, whole (remove the greens) | 10 to 14 |
| Bell peppers, cut into strips | 5 to 7 |
| Broccoli flowerets | 5 to 6 |
| Carrots, peeled and sliced | 5 to 8 |
| Cauliflower flowerets | 5 to 6 |
| Peas, shelled (1 cup) | 4 to 5 |
| Spinach (10 ounces) | 30 to 90 seconds |
| Zucchini or yellow squash, sliced | 4 to 7 |
Millet with Corn and Green Chiles
Millet has a mild flavor that is greatly enhanced by pan-toasting it first. For an extra shot of flavor, serve this topped with a dollop of reduced-fat sour cream and your favorite salsa.
ACTIVE TIME: 25 minutes
TOTAL TIME: 50 minutes
MAKES: 8 side-dish servings
| 1 | cup millet |
| 2 | cups fresh (cut from 4 ears) or frozen corn kernels |
| 2 | teaspoons vegetable oil |
| 1 | medium onion, chopped |
| 1 | garlic clove, crushed with garlic press |
| 1 | teaspoon ground cumin |
| 3½ | cups water |
| 1 | can (4½ ounces) diced green chiles, drained |
| ½ | teaspoon salt |
| ¼ | cup lightly packed fresh cilantro leaves, chopped (optional) |
1. In large skillet, cook millet over medium heat until toasted, about 5 minutes, stirring frequently. Pour millet into bowl and set aside.
2. Add corn to dry skillet and cook over high heat until corn browns, about 5 minutes, stirring frequently. Transfer corn to plate.
3. In same skillet, heat oil over medium heat. Add onion; cook until softened, about 5 minutes. Stir in garlic and cumin and cook until fragrant, about 1 minute. Add water, green chiles, and salt. Bring to boiling. Stir in millet. Reduce heat; cover and simmer until millet is tender and water is absorbed, 25 to 30 minutes.
4. Remove skillet from heat, stir in corn; cover and let stand 5 minutes to heat through. Stir in cilantro if using.
EACH SERVING: About 150 calories (30 percent calories from fat), 4g protein, 29g carbohydrate, 3g total fat (0g saturated), 4g fiber, 0mg cholesterol, 200mg sodium
GET YOUR GRAINS: MILLET
A staple in Asia and Africa, millet is best toasted, then prepared like rice by boiling it in water to make hot cereal or seasoned pilafs. Of all the cereal grains, this gluten-free grain has the richest amino-acid protein profile and the highest iron content. It is also rich in B vitamins.
Couscous is the perfect side for a busy weekday meal, taking all of 10 minutes to put together. Pair any of these variations with a simple vegetable stew or stir-fry and your meal will come in under 450 calories total.
ACTIVE TIME: 5 minutes
TOTAL TIME: 10 minutes plus standing
MAKES: 4 side-dish servings
| 1 | cup whole-wheat couscous (Moroccan pasta) |
| 1¼ | cups water |
| ½ | teaspoon salt |
Prepare couscous as the label directs, adding seasoning to the water before boiling. Do not add butter or margarine.
EACH SERVING: About 105 calories (0 percent calories from fat), 4g protein, 23g carbohydrate, 0g total fat, 4g fiber, 0mg cholesterol, 405mg sodium
LIME COUSCOUS: Add 1 tablespoon fresh lime juice and 1 teaspoon freshly grated lime peel to water when preparing couscous.
EACH SERVING: About 110 calories (0 percent calories from fat), 4g protein, 23g carbohydrate, 0g total fat, 4g fiber, 0mg cholesterol, 405mg sodium
MOROCCAN COUSCOUS: Add ¼ cup golden raisins, ¼ teaspoon ground cinnamon, ¼ teaspoon ground turmeric, and ¼ teaspoon ground cumin to water when preparing couscous.
EACH SERVING: About 200 calories (0 percent calories from fat), 6g protein, 43g carbohydrate, 0g total fat, 4g fiber, 0mg cholesterol, 405mg sodium
SUN-DRIED TOMATO AND GREEN ONION COUSCOUS: Add 1 medium green onion, sliced, and 5 sun-dried tomato halves, chopped, to water when preparing couscous.
EACH SERVING: About 185 calories (0 percent calories from fat), 7g protein, 38g carbohydrate, 0g total fat, 4g fiber, 0mg cholesterol, 500mg sodium
Think of rice as a blank canvas that you can add any number of flavorings to for your own taste creation. Below is a basic recipe for brown rice, followed by three very different variations.
ACTIVE TIME: 5 minutes
TOTAL TIME: 25 minutes
MAKES: 4 side-dish servings
| 1 | cup long-grain brown rice |
| 1 | cup canned or homemade chicken or vegetable broth |
| ¾ | cup water |
| ¼ | teaspoon salt |
In a medium saucepan, combine rice, broth, water, and salt and bring to boiling, uncovered, over high heat. Cover and simmer over low heat until rice is tender and liquid is absorbed, 18 to 20 minutes.
EACH SERVING: About 175 calories (10 percent calories from fat), 4g protein, 36g carbohydrate, 2g total fat (0g saturated), 3g fiber, 0mg cholesterol, 295mg sodium
ORANGE-CILANTRO BROWN RICE: After rice has cooked, stir in 2 tablespoons chopped fresh cilantro and ½ teaspoon freshly grated orange peel.
EACH SERVING: About 175 calories (5 percent calories from fat), 4g protein, 37g carbohydrate, 1g total fat (0g saturated), 3g fiber, 3mg cholesterol, 295mg sodium
ASIAN BROWN RICE: Omit salt when cooking rice. After rice has cooked, stir in 2 green onions, chopped, 2 teaspoons soy sauce, and ¼ teaspoon Asian sesame oil.
EACH SERVING: About 180 calories (5 percent calories from fat), 4g protein, 38g carbohydrate, 1g total fat (0g saturated), 3g fiber, 3mg cholesterol, 380mg sodium
LEMON-PARSLEY BROWN RICE: After rice has cooked, stir in 2 tablespoons chopped fresh parsley and 1 teaspoon freshly grated lemon peel.
EACH SERVING: About 175 calories (5 percent calories from fat), 4g protein, 37g carbohydrate, 1g total fat (0g saturated), 3g fiber, 3mg cholesterol, 295mg sodium
Brown Rice and Vegetable Pilaf
Add beans, rotisserie chicken, or shrimp to this versatile pilaf and dinner is served.
ACTIVE TIME: 15 minutes
TOTAL TIME: 1 hour 25 minutes
MAKES: 6 side-dish servings
| 1 | tablespoon olive or vegetable oil |
| 1 | medium onion, finely chopped |
| 1 | stalk celery, finely chopped |
| 1 | package (8 ounces) mushrooms, trimmed and sliced |
| 1 | garlic clove, finely chopped |
| 1 | cup long-grain brown rice |
| 2¼ | cups water |
| 2 | carrots, peeled and chopped |
| 1¼ | teaspoons salt |
 |
teaspoon dried thyme |
|
teaspoon ground black pepper pinch dried sage |
1. In 10-inch skillet, heat oil over medium heat. Add onion and celery; cook until onion is tender, about 5 minutes, stirring frequently. Stir in mushrooms; increase heat to medium-high and cook until mushrooms begin to brown and liquid has evaporated. Stir in garlic. Add rice; cook, stirring, 30 seconds. Stir in water, carrots, salt, thyme, pepper, and sage; heat to boiling.
2. Reduce heat; cover and simmer until rice is tender and all liquid has been absorbed, about 45 minutes. Fluff with fork.
EACH SERVING: About 165 calories (16 percent calories from fat), 4g protein, 31g carbohydrate, 3g total fat (0g saturated), 3g fiber, 0mg cholesterol, 503mg sodium 
Brown Rice and Cranberry Stuffing
Here’s a flavorful low-fat alternative to ordinary bread stuffing.
ACTIVE TIME: 45 minutes
TOTAL TIME: 2 hours
MAKES: 11 cups or 22 side-dish servings
| 2 | tablespoons olive oil |
| 3 | medium carrots, peeled and cut into! ½-inch pieces |
| 2 | medium fennel bulbs, trimmed and cut into ¼-inch pieces |
| 2 | stalks celery, cut into ¼-inch pieces |
| 1 | medium onion, chopped |
| 3 | cups long-grain brown rice |
| 1 | can (14½ ounces) chicken broth or 1¾ cups Homemade Chicken Broth |
| ¾ | cup dried cranberries |
| 1¾ | teaspoons salt |
| ½ | teaspoon dried thyme |
| ¼ | teaspoon coarsely ground black pepper |
| 4½ | cups water |
1. Preheat oven to 325°F.
2. In 12-inch skillet, heat oil over medium heat until hot. Add carrots, fennel, celery, and onion and cook until vegetables are tender and lightly browned, about 20 minutes, stirring frequently.
3. Stir in rice, broth, cranberries, salt, thyme, pepper, and water. Cover and heat to boiling. Pour rice mixture into 13" by 9" baking dish; cover with foil and bake until liquid is absorbed and rice is tender, about 1 hour 15 minutes.
EACH SERVING: About 135 calories (13 percent calories from fat), 3g protein, 26g carbohydrate, 2g total fat (0g saturated), 3g fiber, 0mg cholesterol, 265mg sodium
You can prepare this and refrigerate it for up to 2 days, then bake just before serving.
ACTIVE TIME: 25 minutes
TOTAL TIME: 1 hour 10 minutes
MAKES: 9 cups or 12 side-dish servings
| 1¼ | cups orzo pasta (8 ounces) |
| 1 | cup wild rice (6 ounces) |
| 3 | tablespoons margarine or butter |
| 1 | small onion, finely chopped |
| 1 | stalk celery, finely chopped |
| 1 | pound mushrooms, trimmed and sliced |
| 2 | teaspoons chopped fresh thyme leaves |
| 1 | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
1. Prepare orzo and wild rice, separately, as labels direct.
2. Meanwhile, in 12-inch skillet, melt margarine over medium heat. Add onion and celery and cook, stirring occasionally, until tender, about 10 minutes. Add mushrooms, thyme, salt, and pepper; cook, stirring occasionally, until mushrooms are tender and liquid evaporates, about 10 minutes longer.
3. Preheat oven to 350°F. In shallow 2½-quart baking dish, stir orzo, rice, and mushroom mixture until blended. Cover and bake until heated through, about 35 minutes.
EACH SERVING: About 150 calories (17 percent calories from fat), 5g protein, 26g carbohydrate, 3g total fat (1g saturated), 2g fiber, 0mg cholesterol, 220mg sodium
EAT WILD RICE
Wild rice isn’t really a rice; it’s the seed of a marsh grass native to the Great Lakes region of the U.S. Wild rice contains twice the protein and fiber of brown rice but less iron and calcium. The rice grains vary in length and color and have a slightly smoky, earthy flavor and chewy texture. Because of this chewiness (and high cost), it is often prepared in tandem with brown or white rice, or try it with orzo, as in the recipe here.
Savory Pear and Cornbread Stuffing
Spruce up packaged cornbread stuffing mix with Bartlett pears, green onions, and fresh parsley.
ACTIVE TIME: 10 minutes
TOTAL TIME: 40 minutes
MAKES: 8 cups or 16 side-dish servings
| 1 | tablespoon olive oil |
| 2 | stalks celery, chopped |
| 2 | large ripe Bartlett pears |
| 4 | green onions |
| ½ | cup loosely packed fresh parsley leaves |
| 3 | cups water |
| 1 | package (12 ounces) cornbread stuffing mix |
1. Preheat oven to 425°F.
2. In 4-quart saucepan, heat oil over mediumhigh heat until hot. Add celery and cook 5 minutes, stirring occasionally. Meanwhile, cut pears into ½-inch chunks, slice green onions, and chop parsley.
3. Add water to celery in saucepan; cover and heat to boiling over high heat. Remove from heat; stir in stuffing mix, pears, green onions, and parsley until combined. Spoon stuffing into shallow 3- to 3½-quart casserole; cover with foil. Bake 20 minutes; uncover and bake 10 minutes longer.
EACH ½ CUP: About 110 calories (25 percent calories from fat), 3g protein, 19g carbohydrate, 3g total fat (0g saturated), 2g fiber, 0mg cholesterol, 385mg sodium
Double Cornbread
Frozen corn and jalapeños enhance the texture and flavor of hearty cornbread.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 24 pieces
| 1½ | cups all-purpose flour |
| 1½ | cups yellow cornmeal |
| ¼ | cup sugar |
| 4 | teaspoons baking powder |
| ½ | teaspoon baking soda |
| 1 | teaspoon salt |
| 2½ | cups buttermilk |
| 3 | large eggs |
| 1 | package (10 ounces) frozen corn, thawed |
| 6 | tablespoons butter or margarine, melted |
| 2 | jalapeño chiles, seeds and membranes discarded, finely chopped |
1. Preheat oven to 450°F. Grease 13" by 9" baking pan. In large bowl, combine flour, cornmeal, sugar, baking powder, baking soda, and salt. In medium bowl, with wire whisk or fork, beat buttermilk and eggs until blended.
2. Add corn, melted butter, and jalapeños to buttermilk mixture, then add to flour mixture. Stir until ingredients are just mixed.
3. Pour batter into prepared pan. Bake 22 to 25 minutes or until golden at edges and toothpick inserted in center comes out clean. Cut lengthwise into 4 strips, then cut each strip crosswise into 6 pieces. Serve warm.
EACH SERVING: About 125 calories (29 percent calories from fat), 4g protein, 19g carbohydrate, 4g total fat (2g saturated), 1g fiber, 36mg cholesterol, 255mg sodium
Wild Rice and Mushroom Stuffing
This recipe makes an elegant alternative to ordinary bread stuffing. It’s richly flavored with two kinds of mushrooms and other vegetables.
ACTIVE TIME: 45 minutes
TOTAL TIME: 1 hour 5 minutes
MAKES: 13 cups or 26 side-dish servings
| 1 | cup wild rice (about 6 ounces), rinsed |
| 3¾ | cups water |
| 1 | cup dried cranberries or dark seedless raisins |
| 4 | tablespoons margarine or butter |
| 3 | medium carrots, peeled and cut into ¼-inch pieces |
| 2 | stalks celery, cut into ¼-inch pieces |
| 1 | medium onion, cut into ¼-inch pieces |
| 1 | teaspoon salt |
| ½ | teaspoon dried thyme |
| ¼ | teaspoon coarsely ground black pepper |
| 8 | ounces shiitake mushrooms, stems discarded, caps sliced |
| 10 | ounces white mushrooms, trimmed and sliced |
| 2 | cups long-grain brown rice |
| 1 | can (14½ ounces) chicken broth or 1¾ cups Homemade Chicken Broth |
1. In 2-quart saucepan, heat wild rice and 2 cups water to boiling over high heat. Reduce heat to low; cover and simmer until wild rice is tender, 35 to 40 minutes. Stir in cranberries; heat 1 minute. Drain wild rice mixture if necessary.
2. Meanwhile, in nonstick 5- to 6-quart Dutch oven, melt 2 tablespoons margarine over medium heat. Add carrots, celery, and onion and cook until tender and golden, 12 to 15 minutes. Stir in salt, thyme, and pepper and cook 1 minute; transfer to medium bowl.
3. In same Dutch oven, melt remaining 2 tablespoons margarine over medium heat. Add shiitake and white mushrooms and cook until tender and golden and liquid evaporates, about 12 minutes; transfer to bowl with vegetables.
4. Preheat oven to 325°F.
5. In same Dutch oven, heat brown rice, broth, and remaining 1¾ cups water to boiling over high heat. Reduce heat to low; cover and simmer until tender, 18 to 20 minutes. Stir wild-rice and vegetable mixtures into brown rice.
6. Spoon stuffing into 13" by 9" glass baking dish or shallow 3½-quart casserole. Cover with foil and bake until stuffing is heated through, about 20 minutes.
EACH SERVING: About 120 calories (15 percent calories from fat), 3g protein, 23g carbohydrate, 2g total fat (0g saturated), 2g fiber, 0mg cholesterol, 190mg sodium
TIP: To cut down on last-minute cooking, prepare the components of this dish up to 2 days before serving and refrigerate. Increase the baking time by 10 minutes.
Wheat-Berry Stuffing with Apricots
Our wholesome stuffing—made with grains, veggies, and dried fruit—will quickly become a family favorite. It’s a good choice to make ahead. Just allow 10 minutes more time to bake if cold.
ACTIVE TIME: 1 hour 15 minutes
TOTAL TIME: 1 hour 35 minutes
MAKES: about 10 cups or 20 side-dish servings
| 1½ | cups wheat berries (whole-wheat kernels) |
| 6½ | cups water |
| 1 | cup long-grain brown rice |
| 1 | tablespoon olive oil |
| 3 | carrots, peeled and cut into ¼-inch pieces |
| 3 | stalks celery, cut into ¼-inch pieces |
| 2 | red onions, cut into ¼-inch pieces |
| 2 | strips (3" by 1" each) orange peel |
|
teaspoon ground allspice |
| ¾ | cup dried apricots, sliced |
| ¾ | cup pitted prunes, coarsely chopped |
| 1 | can (14½ ounces) chicken or vegetable broth or 1¾ cups homemade vegetable broth |
| 1½ | teaspoons salt |
| ½ | teaspoon coarsely ground black pepper |
| ½ | cup loosely packed fresh parsley leaves, chopped |
1. In 4-quart saucepan, heat wheat berries and 6 cups water to boiling over high heat. Reduce heat to low; cover and simmer until wheat berries are firm to the bite but tender enough to eat, about 1 hour; drain and set aside.
2. Preheat oven to 350°F.
3. Meanwhile, prepare rice in 5- to 6-quart saucepan as label directs. Transfer to medium bowl; cover and set aside. Wash and dry saucepan.
4. In same saucepan, heat oil over medium heat until hot. Add carrots, celery, and onions and cook until tender and lightly browned, about 15 minutes, stirring often. Add orange peel and allspice and cook 2 minutes longer. Add apricots, prunes, broth, salt, pepper, and remaining ½ cup water; heat to boiling over high heat. Reduce heat to low; simmer, uncovered, 5 minutes to blend flavors. Discard orange peel.
5. Add wheat berries, rice, and parsley to vegetable mixture, stirring to combine. Spoon wheat berry mixture into 13" by 9" baking dish. Cover with foil and bake stuffing until heated through, about 20 minutes.
EACH SERVING: About 125 calories (14 percent calories from fat), 4g protein, 27g carbohydrate, 1g total fat (0g saturated), 3g fiber, 0mg cholesterol, 235mg sodium
Try this recipe in place of regular cranberry sauce. This chutney combines sweet, savory, and sour flavors for a great accompaniment to turkey and stuffing.
ACTIVE TIME: 10 minutes
TOTAL TIME: 45 minutes plus cooling
MAKES: about 4 cups or 16 servings
| 5 | ounces pearl onions (1½ cups) |
| 8 | dried Calimyrna figs, chopped |
| 1½ | cups water |
| 1 | cup sugar |
| 2 | tablespoons cider vinegar |
| 1 | teaspoon coriander seeds |
| 2 | medium Pink Lady or Gala apples, peeled and chopped (2¼ cups) |
| 1 | bag (12 ounces) cranberries (3 cups), picked over |
1. Fill 3-quart saucepan with water; cover and heat to boiling over high. Add onions and cook, uncovered, 2 minutes. Drain onions and add to bowl of ice water to stop cooking; drain again. When cool enough to handle, slice off and discard root end of onion; squeeze from opposite end. Onion will slip out of skin; discard skin. Repeat with remaining onions.
2. In 5-quart saucepot, stir together figs, water, sugar, vinegar, and coriander seeds until sugar dissolves. Heat to boiling, then add onions and apples. Reduce heat to medium-low; simmer 25 minutes or until apples are tender. Add cranberries and simmer 10 minutes or until a few cranberries pop, stirring occasionally. Spoon chutney into serving bowl; cover and refrigerate 3 hours or up to 4 days.
EACH ¼ CUP: About 100 calories (0 percent calories from fat), 1g protein, 26g carbohydrate, 0g total fat, 4g fiber, 0mg cholesterol, 2mg sodium
Fresh chopped basil is a cool counterpart to sweet, roasted beets in this easy-to-prepare side dish. Serve with roasted chicken for a delicious, diet-friendly dinner.
ACTIVE TIME: 5 minutes
TOTAL TIME: 1 hour 5 minutes plus cooling
MAKES: 4 side-dish servings
| 2 | pounds beets |
| 1 | tablespoon olive oil |
| 2 | tablespoons chopped fresh basil |
| 2 | tablespoons balsamic vinegar |
| 1 | tablespoon brown sugar |
| ¼ | teaspoon salt |
1. Preheat oven to 450°F. In 13" by 9" roasting pan, toss beets with oil. Roast 1 hour or until tender. Cool beets; peel and discard skins.
2. Cut beets into ¼-inch pieces; toss with basil, vinegar, brown sugar, and salt.
EACH SERVING: About 120 calories (30 percent calories from fat), 2g protein, 19g carbohydrate, 4g total fat (0.5g saturated), 4g fiber, 0mg cholesterol, 260mg sodium 
Maple-Roasted Squash
In the vegetable department, nothing says “fall” like butternut squash. Tossed with a mix of maple syrup and spices that give it a hint of heat and smoke flavor, it’s roasted to concentrate its own natural sweetness.
ACTIVE TIME: 5 minutes
TOTAL TIME: 35 minutes
MAKES: 10 side-dish servings
| 1 | package (2 pounds) peeled and cubed butternut squash |
| 1 | tablespoon olive oil |
| ¼ | teaspoon salt |
|
cup maple syrup |
| ½ | teaspoon pumpkin-pie spice |
| pinch cayenne (hot 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. Roast squash 15 minutes.
2. Meanwhile, in cup, stir maple syrup with pumpkin-pie spice and cayenne pepper.
3. Toss squash with maple syrup mixture. Roast until fork-tender, 15 to 20 minutes longer. Spoon squash, along with pan juices, into serving dish.
EACH SERVING: About 100 calories (18 percent calories from fat), 1g protein, 22g carbohydrate, 2g total fat (0g saturated), 2g fiber, 0mg cholesterol, 80mg sodium
Fat-free half-and-half gives these potatoes the same silky texture you’d get with heavy cream but without the 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 butter or margarine |
| ¾ | teaspoon salt |
| ½ | cup fat-free half-and-half, warmed |
1. In 4-quart saucepan, combine potatoes and enough water to cover; heat to boiling over high heat. Reduce heat to low; cover and simmer 8 to 10 minutes or until potatoes are fork-tender. Reserve ¼ cup cooking water; drain potatoes.
2. Return potatoes to saucepan. Mash with butter and salt. Gradually add warm half-andhalf, continuing to mash potatoes until smooth and well blended; add reserved cooking water if necessary.
EACH SERVING: About 145 calories (12 percent calories from fat), 3g protein, 29g carbohydrate, 2g total fat (0g saturated), 2g fiber, 0mg cholesterol, 345mg sodium
Mashed Sweet Potatoes
You don’t have to wait until the holidays to enjoy this delectable side dish. A few tablespoons of soy sauce add a salty, earthy flavor to our rendition of this favorite. For photo.
ACTIVE TIME: 10 minutes
TOTAL TIME: 20 minutes
MAKES: 12 side-dish servings
| 4 | pounds sweet potatoes (5 medium), peeled and cut into 1½-inch chunks |
| 4 | tablespoons butter or margarine |
| 3 | tablespoons soy sauce |
| 1 | green onion, thinly sliced |
1. In 5- or 6-quart saucepot, place sweet potatoes and enough water to cover; heat to boiling over high heat. Reduce heat to medium-low; cover and cook 10 to 12 minutes or until potatoes are tender. Drain well and set potatoes aside.
2. In same saucepot, melt butter over medium heat. Remove saucepot from heat; add soy sauce and potatoes. With potato masher, mash potatoes until almost smooth. Transfer to serving bowl and sprinkle with green onion.
EACH SERVING: About 150 calories (24 percent calories from fat), 2g protein, 27g carbohydrate, 4g total fat (1g saturated), 3g fiber, 0mg cholesterol, 310mg sodium
Potato chunks tossed with parsley and butter cook into tender morsels when foil-wrapped.
ACTIVE TIME: 15 minutes
TOTAL TIME: 45 minutes
MAKES: 6 side-dish servings
| 2 | tablespoons butter or margarine |
| 1 | tablespoon chopped fresh parsley |
| ½ | teaspoon freshly grated lemon peel |
| ½ | teaspoon salt |
|
teaspoon coarsely ground black pepper |
| 1½ | pounds small red potatoes, each cut in half |
1. Preheat oven to 450°F. In 3-quart saucepan, melt butter with parsley, lemon peel, salt, and pepper over medium-low heat. Remove saucepan from heat; add potatoes and toss well to coat.
2. Place potato mixture in center of 24" by 18" sheet of heavy-duty foil. Fold edges over and pinch to seal tightly.
3. Place package in jelly-roll pan and bake until potatoes are tender when potatoes are pierced (through foil) with knife, about 30 minutes.
EACH SERVING: About 125 calories (29 percent calories from fat), 2g protein, 20g carbohydrate, 4g total fat (2g saturated), 1g fiber, 10mg cholesterol, 241mg sodium
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) |
| ½ | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
1. Preheat oven to 500°F. Spray two 15½" by 10 ½" jelly-roll pans or 2 large cookie sheets with nonstick cooking spray.
2. Scrub unpeeled potatoes well, but do not peel. Cut each potato lengthwise in half. With each potato half cut side down, cut lengthwise into ¼-inch-thick slices. Place potatoes in medium bowl and toss with salt and pepper.
3. Divide potato slices between pans and spray potatoes with nonstick cooking spray. Roast potatoes until tender and lightly browned, about 20 minutes, rotating pans between upper and lower racks halfway through roasting time.
EACH SERVING: About 130 calories (7 percent calories from fat), 4g protein, 28g carbohydrate, 1g total fat (0g saturated), 3g fiber, 0mg cholesterol, 280mg sodium
ROSEMARY AND GARLIC OVEN FRIES: Prepare Oven Fries as above, but in step 3 add ½ teaspoon dried rosemary, crumbled, and 2 garlic cloves, crushed with garlic press.
Oven-Browned Carrots and Parsnips
A duet of sweet root vegetables is subtly accented by the flavor of fresh lemon peel and orange liqueur. Use two pans—overcrowding will keep vegetables from roasting properly.
ACTIVE TIME: 20 minutes
TOTAL TIME: 1 hour 20 minutes
MAKES: 10 side-dish servings
| 2 | pounds carrots, peeled and cut into 3" by ½" sticks |
| 2 | pounds parsnips, peeled and cut into 3" by ½" sticks |
| 4 | strips fresh lemon peel (3" by 1" each) |
| 2 | tablespoons orange-flavored liquur |
| 1 | teaspoon sugar |
| ½ | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
| 3 | tablespoons butter or margarine, cut into pieces |
1. Preheat oven to 425°F. In large bowl, toss carrots and parsnips with lemon peel, liqueur, sugar, salt, and pepper.
2. Divide mixture between two 15½" by 10½" jelly-roll pans (or use 1 jelly-roll pan and 1 shallow large roasting pan) and dot with butter. Roast vegetables until tender and browned, about 1 hour, stirring occasionally and rotating pans between upper and lower racks halfway through roasting time.
EACH SERVING: About 135 calories (27 percent calories from fat), 2g protein, 24g carbohydrate, 4g total fat (3g saturated), 6g fiber, 9mg cholesterol, 190mg sodium 
Healthy Makeover Pumpkin Bread
Treat family and friends to our slimmed-down quick bread. Gone are the traditional version’s saturated fat and cholesterol (thanks to egg whites and a blend of low-fat yogurt and canola oil). No one will suspect you’ve tinkered—this bread is that good!
ACTIVE TIME: 20 minutes
TOTAL TIME: 1 hour 10 minutes
MAKES: 1 loaf, 16 slices
| 1 | cup packed light brown sugar |
| 2 | large egg whites |
| 1 | cup solid pack pumpkin (not pumpkin pie mix) |
| ¼ | cup canola oil |
|
cup low-fat plain yogurt |
| 1 | teaspoon vanilla extract |
| 1 | cup all-purpose flour |
| ¾ | cup whole-wheat flour |
| 1½ | teaspoons baking powder |
| 1 | teaspoon ground cinnamon |
| ½ | teaspoon ground nutmeg |
| ½ | teaspoon baking soda |
| ½ | teaspoon salt |
1. Preheat oven to 350°F. Spray 8½" by 4½" metal loaf pan with nonstick cooking spray with flour.
2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla; stir to combine.
3. In medium bowl, combine all-purpose flour, whole-wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely before slicing.
EACH SLICE: About 140 calories (26 percent calories from fat), 2g protein, 25g carbohydrate, 4g total fat (0g saturated), 1g fiber, 0mg cholesterol, 165mg sodium
