What could be more comforting than chicken paired with potatoes, stuffing, or rice? With our lighter takes on classic sides, you can enjoy a full meal minus the high calories and fat. Savory Pear Stuffing, Herbed Roasted Potatoes, or Confetti Rice Pilaf are scrumptious with any of our oven-baked or roasted chicken mains. Or, if you’re making one of our grilled chicken dishes, add on Warm Dijon Potato Salad or Three-Bean and Corn Salad. Fiber-filled whole grains are a must for any healthy diet, too, so be sure to try our Tabbouleh and Red Quinoa Pilaf.
Spruce up packaged cornbread stuffing mix with Bartlett pears, green onions, and fresh parsley.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 40 MINUTES
MAKES: 8 SIDE-DISH SERVINGS
Preheat oven to 425°F. In 4-quart saucepan, heat 1 tablespoon olive oil over medium-high heat until hot. Add 2 chopped stalks celery and cook 5 minutes, stirring occasionally. Meanwhile, cut 2 large ripe Bartlett pears into ½-inch chunks, slice 4 green onions, and chop ¼ cup packed fresh parsley leaves. Add 3 cups water to saucepan; cover and heat to boiling. Remove from heat; stir in 1 package (12 ounces) corn bread stuffing mix, pears, green onions, and parsley. Spoon stuffing into shallow 3½-quart casserole; cover with foil. Bake 20 minutes; uncover and bake 10 minutes longer.
PER SERVING. 3G PROTEIN | 19G CARBOHYDRATE | 3G TOTAL FAT (0G SATURATED) 2G FIBER | 0MG CHOLESTEROL | 385MG SODIUM
Potato chunks tossed with parsley and butter cook into tender morsels when foil-wrapped. See photo.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 45 MINUTES
MAKES: 6 SIDE-DISH SERVINGS
Preheat oven to 450°F. In 3-quart saucepan, melt 2 tablespoons butter or margarine over medium-low heat with 1 tablespoon chopped fresh parsley, ½ teaspoon freshly grated lemon peel, ½ teaspoon salt, and ⅛ teaspoon coarsely ground black pepper. Remove saucepan from heat; add 1½ pounds halved small red potatoes and toss well to coat. Place mixture in center of 24” by 18” sheet of heavy-duty foil. Fold edges over and pinch to seal tightly. Place packet in jelly-roll pan and bake until potatoes are tender when pierced (through foil) with knife, about 30 minutes.
PER SERVING. | 2G PROTEIN | 20G CARBOHYDRATE | 4G TOTAL FAT (2G SATURATED) 2G FIBER | 10MG CHOLESTEROL | 241MG 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: 4½ CUPS OR 6 SIDE-DISH SERVINGS
In 4-quart saucepan, combine 2 pounds Yukon Gold potatoes, peeled and cut into 1-inch pieces, with 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 and return to saucepan. Mash with 1 tablespoon butter or margarine and ¾ teaspoon salt. Gradually add ½ cup warm fat-free half-and-half, continuing to mash until mixture is smooth and well blended; add some of reserved cooking water if necessary.
PER SERVING. 3G PROTEIN | 29G CARBOHYDRATE | 2G TOTAL FAT (0G SATURATED) 2G FIBER | 0MG CHOLESTEROL | 345MG SODIUM 
We season this warm potato salad with plenty of zesty red onion, Dijon mustard, and slightly sweet cider vinegar—a winning combination.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 25 MINUTES
MAKES: 6½ CUPS OR 6 SIDE-DISH SERVINGS
| 2 | POUNDS SMALL RED POTATOES, EACH CUT INTO QUARTERS |
| 1½ | TEASPOONS SALT |
| 2 | STALKS CELERY, THINLY SLICED |
| ½ | CUP THINLY SLICED RED ONION |
| ¼ | CUP CIDER VINEGAR |
| ¼ | CUP DIJON MUSTARD |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| ¼ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, COARSELY CHOPPED |
1 In 4-quart saucepan, place potatoes, enough water to cover, and 1 teaspoon salt; heat to boiling over high. Reduce heat to medium-low; cover saucepan and simmer potatoes about 8 minutes or until just fork-tender.
2 Meanwhile, in large bowl, stir together celery, red onion, cider vinegar, Dijon, remaining ½ teaspoon salt, and pepper.
3 Drain potatoes well, then add hot potatoes to bowl with celery mixture. With rubber spatula, gently toss to coat thoroughly.
4 Spoon potato salad into serving bowl; sprinkle the top with parsley and serve warm.
PER SERVING. 4G PROTEIN | 33G CARBOHYDRATE | 1G TOTAL FAT (0G SATURATED) 3G FIBER | 0MG CHOLESTEROL | 370MG SODIUM
A creamy spinach topping layered over slices of ready-made polenta is a satisfying side dish (or serve a double portion as a main-dish!). You can assemble this casserole up to one day ahead, then cover and refrigerate it before baking it. When you’re ready to serve it, heat it in a 425°F oven for about 40 minutes, until it’s hot and bubbly.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 55 MINUTES
MAKES: 8 SIDE-DISH SERVINGS
| 1 | LOG (24 OUNCES) PRECOOKED PLAIN POLENTA |
| 1 | TABLESPOON OLIVE OIL |
| 1 | MEDIUM ONION, CHOPPED |
| 1 | GARLIC CLOVE, MINCED |
| ⅛ | TEASPOON CRUSHED RED PEPPER |
| 2 | PACKAGES (10 OUNCES EACH) FROZEN CHOPPED SPINACH, THAWED AND SQUEEZED DRY |
| 1¾ | CUPS WHOLE MILK |
| 1 | TABLESPOON CORNSTARCH |
| ½ | TEASPOON SALT |
| ½ | CUP FRESHLY GRATED PARMESAN CHEESE |
1 Preheat oven to 425°F. Cut polenta log crosswise in half, then cut each half lengthwise into 6 slices. In 8” by 8” ceramic or glass baking dish, place half of polenta slices, overlapping slightly.
2 In 4-quart saucepan, heat oil over medium heat until hot. Add onion and cook until tender and golden, 10 to 12 minutes, stirring occasionally. Add garlic and crushed red pepper and cook 1 minute, stirring. Add spinach and cook 3 minutes to heat through, stirring frequently.
3 In medium bowl, with wire whisk, mix milk and cornstarch. Stir in salt and all but 2 tablespoons Parmesan. Add milk mixture to spinach mixture in saucepan; heat to boiling over medium-high heat. Reduce heat to low; cook 2 minutes, stirring occasionally.
4 Spoon half of spinach mixture over polenta slices in baking dish. Repeat layering with remaining polenta slices and spinach mixture. Sprinkle with reserved Parmesan. Bake until hot and bubbly, about 20 minutes.
PER SERVING. 8G PROTEIN | 19G CARBOHYDRATE | 5G TOTAL FAT (3G SATURATED) 2G FIBER | 12MG CHOLESTEROL | 625MG SODIUM
In the height of summer, corn is so fresh and sweet that you can eat it raw, which is how we use it in this salad.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 40 MINUTES PLUS CHILLING
MAKES: 4 CUPS OR 6 SIDE-DISH SERVINGS
| 1 | CUP WATER |
| ½ | CUP PEARL BARLEY |
| ¼ | TEASPOON SALT |
| 3 | EARS CORN, HUSKS AND SILKS REMOVED |
| ¼ | CUP RICE VINEGAR |
| 1 | TABLESPOON OLIVE OIL |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| ¾ | CUPS FROZEN SHELLED EDAMAME (SOYBEANS), THAWED |
| ¼ | CUP PACKED FRESH MINT LEAVES, CHOPPED, PLUS ADDITIONAL SPRIGS FOR GARNISH |
1 In covered 2-quart saucepan, heat water to boiling over high heat. Stir in barley and salt; heat to boiling. Reduce heat to low; cover and simmer 30 to 35 minutes or until barley is tender and liquid is absorbed.
2 Meanwhile, with sharp knife, carefully cut corn kernels from cobs (see Tip); discard cobs. In large bowl, with wire whisk or fork, whisk vinegar, oil, and pepper until blended; stir in warm barley, corn kernels, edamame, and mint. Cover salad and refrigerate at least 1 hour or up to 8 hours. To serve, garnish salad with mint sprigs.
TIP To remove kernels from corn cob, trim tip of cob to create a smooth surface. Stand the ear on trimmed end, then slice down to cut off the corn kernels, cutting close to the cob. Rotate the ear and cut off additional rows of kernels until all of the corn has been removed from the cob.
PER SERVING. 6G PROTEIN | 25G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) 5G FIBER | 0MG CHOLESTEROL | 160MG SODIUM 
This classic salad is always a hit at a picnic or potluck.
ACTIVE TIME: 25 MINUTES · TOTAL TIME: 35 MINUTES PLUS CHILLING
MAKES: 7 CUPS OR 12 SIDE-DISH SERVINGS
| 1¾ | TEASPOONS SALT |
| 12 | OUNCES GREEN AND/OR WAX BEANS, TRIMMED AND CUT INTO 1-INCH PIECES |
| 1 | SMALL SHALLOT, FINELY CHOPPED |
| ¼ | CUP OLIVE OIL |
| 3 | TABLESPOONS FRESH LIME JUICE |
| 2 | TABLESPOONS WHITE WINE VINEGAR |
| 2 | TABLESPOONS HONEY |
| 1 | TABLESPOON CHOPPED FRESH TARRAGON LEAVES |
| 1 | TABLESPOON DIJON MUSTARD |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 4 | EARS CORN, HUSKS AND SILKS REMOVED |
| 1 | CAN (15 TO 19 OUNCES) RED KIDNEY BEANS, RINSED AND DRAINED |
| 1 | CAN (15 TO 19 OUNCES) WHITE KIDNEY BEANS (CANNELLINI), RINSED AND DRAINED |
| 1 | RED PEPPER, CUT INTO ½-INCH PIECES |
1 In 2-quart saucepan, heat 1 inch water with 1 teaspoon salt to boiling over high heat. Add green beans; heat to boiling. Reduce heat to medium-high; simmer 5 minutes or until beans are tender-crisp.
2 Meanwhile, prepare dressing: In small bowl, with whisk, mix shallot, oil, lime juice, vinegar, honey, tarragon, Dijon, pepper, and remaining ¾ teaspoon salt until blended.
3 Drain green beans. Rinse with cold running water to stop cooking; drain again. Transfer beans to large serving bowl. With sharp knife, carefully cut corn kernels from cobs; discard cobs and add kernels to bowl. Add both canned beans and red pepper to bowl.
4 Pour dressing over bean mixture; toss until evenly coated. Cover and refrigerate to blend flavors, at least 1 hour or up to 8 hours.
PER SERVING. 5G PROTEIN | 24G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) 6G FIBER | 0MG CHOLESTEROL | 375 MG SODIUM
Tender rice is cooked with a festive mix of peas, carrots, and green onions.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 6 SIDE-DISH SERVINGS
| 1 | TABLESPOON BUTTER OR MARGARINE |
| 1 | CARROT, PEELED AND DICED |
| 1 | CUP REGULAR LONG-GRAIN WHITE RICE |
| 1 | CUP CANNED OR HOMEMADE CHICKEN BROTH |
| 1 | SMALL BAY LEAF |
| ¼ | TEASPOON SALT |
| ⅛ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 1 | CUP WATER |
| 1¼ | CUPS FROZEN PEAS |
| 1 | GREEN ONION, SLICED |
1 In 3-quart saucepan, melt butter over medium heat. 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 chicken broth, bay leaf, salt, pepper, and water; heat to boiling over high heat. 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.
PER SERVING. 4G PROTEIN | 29G CARBOHYDRATE | 3G TOTAL FAT (0G SATURATED) 0G FIBER | 0MG CHOLESTEROL | 260MG SODIUM
Your family is going to love these. Sweet potatoes are rich in beta-carotene and vitamin C, and vitamin B6 too.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 45 MINUTES
MAKES: 14 CORN STICKS
| 2 | MEDIUM SWEET POTATOES (¾ POUND EACH), EACH PEELED AND CUT INTO QUARTERS |
| 1¼ | CUPS ALL-PURPOSE FLOUR |
| 1 | CUP YELLOW CORNMEAL |
| 2½ | TEASPOONS BAKING POWDER |
| 1 | TEASPOON SALT |
| ¼ | CUP BUTTER-FLAVOR SHORTENING |
| 1¼ | CUPS MILK |
| ⅓ | CUP PACKED BROWN SUGAR |
| 1 | LARGE EGG |
1 In 3-quart saucepan, heat sweet potatoes and enough water to cover to boiling over high heat. Reduce heat to low; cover and simmer until sweet potatoes are fork-tender, 15 to 20 minutes; drain.
2 Meanwhile, preheat oven to 400°F. Thoroughly grease 14 corn-stick molds (2 pans, 7 molds each).
3 In large bowl, combine flour, cornmeal, baking powder, and salt. With pastry blender or two knives used scissor-fashion, cut in shortening until mixture resembles coarse crumbs.
4 In small bowl, with potato masher, mash sweet potatoes with milk, brown sugar, and egg until smooth. Stir into dry ingredients until batter is just blended. Spoon batter into prepared molds.
5 Bake until toothpick inserted in center comes out clean, 10 to 15 minutes. Cool corn sticks in molds on wire rack 5 minutes. Remove from molds; cool completely on wire rack. (Freeze in zip-tight plastic bags up to 3 months, if you like.) Just before serving, reheat, if desired.
PER PIECE. 4G PROTEIN | 29G CARBOHYDRATE | 5G TOTAL FAT (3G SATURATED) 2G FIBER | 20MG CHOLESTEROL | 316MG SODIUM
Cracked wheat, herbs, and plum tomatoes make tabbouleh wholesome and delicious.
ACTIVE TIME: 20 MINUTES PLUS SOAKING
MAKES: 6 SIDE-DISH SERVINGS
| 1 | CUP BULGUR |
| 2 | PLUM TOMATOES, COARSELY CHOPPED |
| 2 | GREEN ONIONS, THINLY SLICED |
| 2 | CUPS LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED |
| 1 | CUP LOOSELY PACKED FRESH MINT LEAVES, CHOPPED |
| ⅓ | CUP FRESH LEMON JUICE |
| ¼ | CUP EXTRA-VIRGIN OLIVE OIL |
| ¾ | TEASPOON SALT |
1 In medium bowl, place bulgur and enough water to cover by 2 inches; soak at room temperature 1 hour. Drain bulgur in sieve, then rinse under cold running water. Drain well and return to bowl.
2 Stir tomatoes, green onions, parsley, mint, lemon juice, oil, and salt into bulgur until evenly mixed. If not serving right away, cover and refrigerate up to 1 day.
PER SERVING. 4G PROTEIN | 23G CARBOHYDRATE | 10G TOTAL FAT (1G SATURATED) 7G FIBER | 0MG CHOLESTEROL | 315MG SODIUM
GREAT GRAINS TO TRY
These days, side dishes aren’t just about rice or potatoes—try these healthier options.
Bulgur: Steam, dry, and then crack wheat berries and you’ve got bulgur. This quick-cooking grain is high in fiber and has a light, nutty taste that’s great in soups, salads, pilafs, or even stuffing. Or try it in our Tabbouleh.
Barley: Whole-grain barley is as nutritious as whole-grain wheat. With 8 essential amino acids, it’s a hearty add-in to soups. Or try it in our Corn and Barley Salad.
Quinoa: Gluten-free quinoa is the new star of the whole-grain world, even even though—technically—it’s a seed, not a grain. Packed with amino acids, quinoa is considered a super-food. Enjoy it in our Red Quinoa Pilaf.
We tossed red quinoa with green onions, cashews, and yellow raisins to create a colorful pilaf. Substitute white or black quinoa if you prefer.
ACTIVE TIME: 5 MINUTES · TOTAL TIME: 20 MINUTES
MAKES: 4 SIDE-DISH SERVINGS
Toast 1 cup red quinoa in 2-quart saucepan over medium-high heat 3 minutes, or until fragrant and popping, stirring. Stir in 1½ cups water. Heat to boiling, cover, and simmer over low heat 15 minutes or until water is absorbed. Transfer to large bowl and toss with 2 thinly sliced green onions and ¼ teaspoon each salt and ground black pepper. Let cool slightly. Chop ¼ cup roasted salted cashews and add to bowl along with ¼ cup golden raisins and 1 teaspoon extra-virgin olive oil. Toss well.
PER SERVING. 7G PROTEIN | 40G CARBOHYDRATE | 7G TOTAL FAT (1G SATURATED) 3G FIBER | 0MG CHOLESTEROL | 255MG SODIUM
