Once you’ve selected a succulent chicken main, you’ll want to pair it with an equally delicious vegetable side. We provide a colorful, vitamin-packed assortment, from Carrots and Parsnip Coins and Oven-Roasted Brussels Sprouts to fresh green beans, two ways. Our Roasted Acorn Squash is a natural match for roasted or baked chicken. Looking for a side salad? Our Watercress and Peaches is a sophisticated option, while our Garden Macaroni Salad is just the thing for a backyard barbecue. If you’re grilling chicken, add on our Corn on the Cob with Molasses Butter or Grilled Vegetables with Thai Pesto.
Toss red cabbage, carrots, and yellow pepper with an apple cider vinaigrette to make a colorful, crunchy coleslaw.
TOTAL TIME: 20 MINUTES
MAKES: 4 CUPS OR 6 SIDE-DISH SERVINGS
In serving bowl, stir 1 small garlic clove, crushed with press; 3 tablespoons cider vinegar; 1 tablespoon vegetable oil; ¾ teaspoon sugar; ¼ teaspoon celery seeds; and ½ teaspoon salt until mixed. Cut ¼ small cabbage (8 ounces) in half; thinly slice using slicing blade on box grater or sharp chef’s knife, discarding tough ribs. Add cabbage; 1 carrot, peeled and shredded; and ½ small yellow pepper, thinly sliced, to dressing in bowl and toss until evenly mixed. If not serving right away, cover and refrigerate up to 1 day.
PER SERVING. 1G PROTEIN | 5G CARBOHYDRATE | 2G TOTAL FAT (0G SATURATED) 1G FIBER | 0MG CHOLESTEROL | 200MG SODIUM 
Juicy, ripe cantaloupes and crunchy English cucumbers make a tempting pair in this fresh summer salad.
TOTAL TIME: 20 MINUTES
MAKES: 4½ CUPS OR 5 SIDE-DISH SERVINGS
In large bowl, whisk 2 tablespoons lime juice, ⅛ teaspoon salt, and pinch ground black pepper until blended. Add ½ large English (seedless) cucumber, peeled in alternating strips and coarsely chopped; 1 ripe cantaloupe, coarsely chopped; 2 green onions, thinly sliced; and ¼ cup loosely packed fresh cilantro, chopped. Toss to coat.
PER SERVING. 6G PROTEIN | 25G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) 5G FIBER | 0MG CHOLESTEROL | 160MG SODIUM 
This fresh salad combines lemon juice, hot pepper sauce, and Worcestershire sauce with tomatoes and celery for delicious results. Be sure to leave enough time to chill the salad before serving.
TOTAL TIME: 15 MINUTES PLUS CHILLING
MAKES: 3½ CUPS OR 4 SIDE-DISH SERVINGS
| 1 | TABLESPOON PREPARED HORSERADISH |
| 1 | TABLESPOON OLIVE OIL |
| 1 | TABLESPOON VODKA (OPTIONAL) |
| 2 | TEASPOONS FRESH LEMON JUICE |
| ¾ | TEASPOON HOT PEPPER SAUCE |
| ½ | TEASPOON WORCESTERSHIRE SAUCE |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 1½ | PINTS GRAPE OR CHERRY TOMATOES, CUT IN HALF |
| 2 | STALKS CELERY, CUT INTO ¼-INCH-THICK DIAGONAL SLICES, LEAVES RESERVED FOR GARNISH |
In large bowl, whisk together horseradish, oil, vodka (if using), lemon juice, pepper sauce, Worcestershire, salt, and pepper until blended. Add tomatoes and celery; toss to combine. Cover and refrigerate 2 hours. To serve, toss again to coat with dressing and garnish with celery leaves.
PER SERVING. 1G PROTEIN | 7G CARBOHYDRATE | 4G TOTAL FAT (1G SATURATED) 2G FIBER | 0MG CHOLESTEROL | 190MG SODIUM
SKINNY DRESSINGS FOR 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
• Blend prepared horseradish, Dijon mustard, and light mayonnaise; drizzle over steamed green beans.
• Whisk together seasoned rice vinegar, soy sauce, and grated, peeled 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 olive oil. Sprinkle the crumbs over steamed yellow squash or zucchini along with some chopped parsley.
FOR DARK, LEAFY GREENS (SPINACH, SWISS CHARD, COLLARDS)
• Sauté minced garlic and a pinch of red pepper flakes in 1 teaspoon olive oil until fragrant. Add fresh spinach or Swiss chard to the pan and cook until it wilts.
• Add a handful of yellow raisins to steamed bitter greens such as collards.
FOR ASPARAGUS OR CAULIFLOWER
• Prepare a mock hollandaise by mixing light mayonnaise with Dijon mustard, fresh lemon juice, and a pinch of ground black pepper. Drizzle the cool sauce over steamed cauliflower, broccoli, or—the classic hollandaise partner—asparagus spears.
• Chop some mango chutney (available in the international section of most supermarkets) and toss it with steamed cauliflower.
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.
Roasting brings out the natural sweetness of cauliflower and contributes a delectable brown crust.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 45 MINUTES
MAKES: 4 SIDE-DISH SERVINGS
Preheat oven to 450°F. Trim 1 head cauliflower and separate into 1-inch flowerets. In large bowl, toss cauliflower, 1 coarsely chopped onion, 2 tablespoons reduced-sodium soy sauce, 1 tablespoon olive oil, and 1 garlic clove, crushed with press, until evenly mixed. Spread mixture in 15½" by 10½" jelly-roll pan and roast, stirring occasionally, about 35 minutes or until cauliflower is tender and browned. Spoon cauliflower into serving bowl; garnish with fresh chives.
PER ¾-CUP SERVING. 3G PROTEIN | 7G CARBOHYDRATE | 4G TOTAL FAT (1G SATURATED) | 3G FIBER | 0MG CHOLESTEROL | 300MG SODIUM
Lower in fat than the typical deli slaw, the subtle sweetness of this slaw is a nice change of pace.
TOTAL TIME: 25 MINUTES
MAKES: 6 SIDE-DISH SERVINGS
In large bowl, with wire whisk, mix 1 teaspoon lemon peel and 2 tablespoons lemon juice (from 1 lemon), ¼ cup light mayonnaise, 2 tablespoons reduced-fat sour cream, ½ tablespoon sugar, ½ teaspoon salt, ¼ teaspoon coarsely ground black pepper, and ⅛ teaspoon celery seeds, crushed. Add 1 small head cabbage (1½ pounds), quartered, cored, and thinly sliced, and 2 carrots, peeled and shredded, to dressing in bowl; toss to coat. Serve at room temperature, or cover and refrigerate up to 4 hours.
PER SERVING. 2G PROTEIN | 10G CARBOHYDRATE | 4G TOTAL FAT (1G SATURATED) 2G FIBER | 5MG CHOLESTEROL | 298MG SODIUM
Enjoy this simple, low-cal recipe or the (even lower calorie) variation.
ACTIVE TIME: 30 MINUTES · TOTAL TIME: 45 MINUTES
MAKES: 5 SIDE-DISH SERVINGS
| 3 | QUARTS WATER |
| ¾ | TEASPOON SALT |
| 1½ | POUNDS GREEN BEANS, TRIMMED |
| 1 | TABLESPOON BUTTER OR MARGARINE |
| ½ | POUND SHALLOTS, THINLY SLICED (1¼ CUPS) |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 1½ | TABLESPOONS DIJON MUSTARD WITH SEEDS |
1 In covered 4- to 5-quart saucepot, heat water and ½ teaspoon salt to boiling over high heat. Add green beans and cook, uncovered, 5 to 7 minutes or until tender-crisp. Drain. Plunge beans into large bowl filled with ice water to chill quickly. Drain well. If you like, you can place well-drained beans in plastic storage bags and refrigerate until ready to use.
2 In same saucepot, melt butter over medium-low heat. Add shallots; cook 12 to 15 minutes or until tender and golden, stirring occasionally.
3 To mixture in saucepot, add green beans, pepper, and remaining ¼ teaspoon salt; increase heat to medium-high, and cook about 5 minutes longer or until beans are heated through, tossing occasionally with tongs. Stir in mustard.
PER SERVING. 4G PROTEIN | 16G CARBOHYDRATE | 3G TOTAL FAT (1G SATURATED) 4G FIBER | 0MG CHOLESTEROL | 185MG SODIUM
Prepare green beans as above in step 1. In step 2, omit shallots, and in place of butter, heat 1 tablespoon olive oil over high heat. Complete recipe as in step 3, adding 2 garlic cloves, finely chopped, after beans are heated through; omit mustard. Cook 1 minute longer or until garlic is fragrant, tossing.
PER SERVING. 2G PROTEIN | 9G CARBOHYDRATE | 2G TOTAL FAT (0G SATURATED) 4G FIBER | 0MG CHOLESTEROL | 125MG SODIUM
Perfect for a busy weeknight, these tender roasted Brussels sprouts are low-cal and take just minutes to prepare.
ACTIVE TIME: 5 MINUTES · TOTAL TIME: 25 MINUTES
MAKES: 4 SIDE-DISH SERVINGS
Preheat oven to 450°F. Trim and halve 1¼ pounds Brussels sprouts; toss in jelly-roll pan with 1 to 2 tablespoons olive oil. Roast 20 to 25 minutes or until tender and browned, stirring once or twice. Toss with 2 tablespoons rice vinegar; add ground black pepper to taste.
PER SERVING. 4G PROTEIN | 14G CARBOHYDRATE | 4G TOTAL FAT (0G SATURATED) 5G FIBER | 0MG CHOLESTEROL | 295MG SODIUM
Peppery watercress complements sweet juicy summer peaches in this quick side salad, ready in 10 minutes.
TOTAL TIME: 10 MINUTES
MAKES: 4 SIDE-DISH SERVINGS
In large bowl, combine 6 to 7 ounces watercress, 2 pitted and chopped peaches, 2 tablespoons fresh lemon juice, and ⅛ teaspoon each salt and ground black pepper. Toss gently until coated. Drizzle with 1 tablespoon extra-virgin olive oil; gently toss again. Top with ¼ cup shelled roasted salted pistachios.
PER SERVING. 3G PROTEIN | 9G CARBOHYDRATE | 8G TOTAL FAT (1G SATURATED) 2G FIBER | 0MG CHOLESTEROL | 155MG SODIUM
CORN ON THE COB WITH MOLASSES BUTTER
Cayenne pepper and coriander add kick to the molasses-sweetened butter. See photo.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 20 MINUTES
MAKES: 4 SIDE-DISH SERVINGS
Prepare outdoor grill for direct grilling over medium-high heat. In small bowl, with fork, stir 1 tablespoon softened butter or margarine, 1½ teaspoons light (mild) molasses, ¼ teaspoon coriander, ¼ teaspoon salt, and pinch of cayenne (ground red) pepper until well combined. Place 4 ears corn, husks and silk removed, on hot grill rack. Cover grill and cook, turning frequently, until corn is brown in spots, 10 to 15 minutes. Transfer to platter; serve with molasses butter.
PER SERVING. 3G PROTEIN | 18G CARBOHYDRATE | 4G TOTAL FAT (2G SATURATED) 2G FIBER | 8MG CHOLESTEROL | 186MG SODIUM
This cheerful, orange-scented side dish combines the sweetness of carrots with the mellow sharpness of parsnips.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 25 MINUTES
MAKES: 4 SIDE-DISH SERVINGS
From 1 navel orange, grate ½ teaspoon peel and squeeze ¼ cup juice. In 12-inch skillet, combine 1 tablespoon butter or margarine, ¾ cup water, 1 pound peeled and thinly sliced carrots, 8 ounces peeled and thinly sliced parsnips, ¼ teaspoon ground nutmeg, and ½ teaspoon salt. Cover and heat to boiling over medium-high heat. Reduce heat to medium and cook, covered, 3 minutes. Stir in orange juice and cook, uncovered, 6 to 8 minutes longer or until vegetables are tender-crisp and most liquid has evaporated. Stir in orange peel.
PER SERVING. 2G PROTEIN | 21G CARBOHYDRATE | 3G TOTAL FAT (1G SATURATED) 6G FIBER | 0MG CHOLESTEROL | 370MG SODIUM
A traditional accompaniment to roasted chicken, this squash side dish is as colorful as it is tasty. If you’d like to adjust the flavor profile to match your main dish, try one of these variations on the melted butter mixture: For a sweet and spicy twist, stir ⅛ teaspoon cayenne (ground red) pepper into the melted butter. For an herb-scented acorn squash, omit the brown sugar and stir in 1 teaspoon chopped fresh rosemary or oregano. For garlicky squash, omit the brown sugar and stir in one large clove chopped garlic.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 40 MINUTES
MAKES: 4 SIDE-DISH SERVINGS
Preheat oven to 450°F. Spray 15½” by 10½” jelly-roll pan with nonstick cooking spray. Cut 2 small acorn squashes (1 pound each) lengthwise in half; scoop out seeds and discard. Cut each half into 2 wedges. Place squashes in pan. In cup, stir together 2 tablespoons melted butter or margarine, 2 tablespoons packed brown sugar, ½ teaspoon salt, and ⅛ teaspoon coarsely ground black pepper. Brush cut sides of squash halves with butter mixture and bake 30 minutes or until lightly browned and fork-tender.
TIP To ensure that the squash wedges sit flat, trim about ¼ inch off the bottom of each wedge.
PER SERVING. 2G PROTEIN | 26G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) 3G FIBER | 26MG CHOLESTEROL | 375MG SODIUM
This summery salad is sprouting with a rainbow of veggies.
ACTIVE TIME: 25 MINUTES · TOTAL TIME: 40 MINUTES
MAKES: 8 CUPS OR 10 SIDE-DISH SERVINGS
| 8 | OUNCES CORKSCREW (ROTINI) PASTA |
| 1 | LARGE LEMON |
| ⅔ | CUP LIGHT MAYONNAISE |
| ⅓ | CUP MILK |
| ½ | TEASPOON SALT |
| ½ | TEASPOON GROUND BLACK PEPPER |
| 1 | CUP FROZEN PEAS, THAWED |
| 5 | RADISHES, CUT INTO ½-INCH CHUNKS |
| 1 | SMALL ZUCCHINI (6 OUNCES), CUT INTO ½-INCH CHUNKS |
| 1 | CARROT, PEELED AND SHREDDED |
| ½ | YELLOW PEPPER, CUT INTO ½-INCH PIECES |
| ¼ | CUP CHOPPED FRESH CHIVES |
1 Cook pasta as label directs.
2 Meanwhile, from lemon, grate 1 teaspoon peel and squeeze 3 tablespoons juice. Transfer peel and juice to serving bowl; add mayonnaise, milk, salt, and black pepper. With whisk, stir mixture until smooth.
3 Drain pasta. Rinse with cold running water; drain again.
4 Add pasta, peas, radishes, zucchini, carrot, yellow pepper, and chives to mayonnaise mixture in bowl; toss until evenly mixed. If not serving right away, cover and refrigerate up to 1 day.
PER SERVING. 5G PROTEIN | 23G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) 2G FIBER | 6MG CHOLESTEROL | 295 MG SODIUM
GRILLED VEGETABLES WITH THAI PESTO
Pesto takes a Thai-inspired twist when we add fresh lime and sweet chili sauce to the mix. See photo.
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 heat 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 heat, or heat large ridged grill pan over medium heat until hot. Lightly spray tomatoes, peppers, eggplant, and onion with cooking spray. Place all 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.
PER SERVING. 6G PROTEIN | 28G CARBOHYDRATE | 11G TOTAL FAT (1G SATURATED) 7G FIBER | 0MG CHOLESTEROL | 365MG SODIUM
