Healthy Sides, Soups, and Salad Recipes

CaribbeanSweetPotatoesCaribbean Sweet Potatoes

Yields 12 servings (1/2 cup)

INGREDIENTS:

10 cups thinly sliced peeled sweet potatoes (about 3 pounds)
¼ cup reduced calorie margarine
1/3 cup packed brown sugar
1 Tablespoon lime rind
2 Tablespoon lime juice
1 Tablespoon grated orange peel
1 Tablespoon grated peeled fresh ginger or 1 teaspoon ground
1 teaspoon low-sodium soy sauce
1 teaspoon salt
¼ teaspoon black pepper
Cooking spray

DIRECTIONS:

Preheat oven to 425 degrees.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and potatoes in a large bowl; toss well.
Melt margarine in a small saucepan over low heat.
Add sugar and next 7 ingredients (through pepper); cook 4 minutes until sugar dissolves.
Pour over potato mixture; toss well. Spoon mixture into a shallow 2 quart casserole dish coated with cooking spray.
Cover and bake at 425 degrees for 55 minutes or until tender. Let stand 10 minutes.

NUTRITION PER SERVING:

Calories: 188
Fat: 4.2 grams
Carbohydrate: 36 grams
Fiber: 3.5 grams
Protein: 2.3 grams
Sodium: 266 mg

CapeGirardeauJicamaCornSaladCape Girardeau Jicama and Corn Salad

Yields 4 servings (1/2 cup)

INGREDIENTS:

1 Tablespoon olive oil
2/3 cups chopped jicama
1 Tablespoon minced jalapeno pepper
2 cups fresh corn kernels (4 ears)
1 ¾ cup thinly sliced green onion
2/3 cup chopped red pepper
½ cup black beans, drained and rinsed
¾ teaspoon cumin
¼ teaspoon salt

DIRECTIONS:

Heat oil in large skillet over medium-high heat. Add jicama and jalapeno to pan; sauté 2 minutes, stirring frequently
Add corn and remaining ingredients; sauté 2 minutes, stirring frequently.

NUTRITION PER SERVING:

Calories: 155
Fat: 6 grams
Carbohydrate: 28 grams
Fiber: 5.5 grams
Protein: 8 grams
Sodium: 200 mg

BeanKaleSausageSoupBean, Kale, and Sausage Soup

Yields 6 servings (1 1/4 cup)

INGREDIENTS:

3 Tablespoons olive oil
1 cup chopped onion
½ cup chopped or shredded carrot
½ cup chopped celery
½ teaspoon salt, divided
2 cloves garlic, minced
4 cups vegetable broth
7 cups stemmed, chopped kale (1 bunch)
2 (15-ounce) cans low sodium cannellini beans, rinsed and drained
1 (15-ounce) can low sodium black beans, rinsed and drained
½ teaspoon black pepper
8 ounces turkey smoked sausage, chopped
2 Tablespoons red wine vinegar
1 teaspoon chopped fresh rosemary

DIRECTIONS:

Heat oil in a large saucepan. Add onion, carrot, celery. Saute for 5 minutes until tender.
Stir in ¼ teaspoon salt and garlic; cook 1 minute.
Stir in 3 cups of vegetable broth and kale. Bring to a boil; cover, reduce heat and simmer for 3 minutes.
Place 1 can of cannellini beans and 1 cup vegetable broth in food processor or blender; process until smooth.
Add pureed bean mixture, remaining cannellini beans, black beans and pepper to soup.
Add turkey sausage. Bring to a boil; reduce heat and simmer for 5 minutes.
Stir in ¼ teaspoon salt, vinegar and rosemary.

NUTRITION PER SERVING:

Calories: 214
Fat: 12 grams
Carbohydrate: 15.2 grams
Fiber: 3 grams
Protein: 12.7 grams
Sodium: 650 mg

AlmondBroccoliSaladAlmond Broccoli Salad

Yields 8-10 servings

INGREDIENTS:

6 cups small broccoli florets
½ cup chopped celery
½ cup raisins
8 slices turkey bacon, cooked and crumbled
3 green onions, sliced
2/3 cup fat free mayonnaise
¼ cup Splenda
1 Tablespoon fresh lemon juice
1 (3.75 ounce) package of sliced almonds, toasted

DIRECTIONS:

In a medium bowl, combine first 5 ingredients
In a small bowl, stir together mayonnaise, Splenda, and lemon juice. Pour over broccoli mixture, tossing gently to coat.
Stir in almonds just before serving.

NUTRITION PER SERVING:

Calories: 164
Fat: 7.5 grams
Carbohydrate: 10 grams
Fiber: 4 grams
Protein: 9.6 grams
Sodium: 400 mg

LighterMacNCheese2Lighter Mac-n-Cheese

Yields 6-8 servings (1 1/2 cup)

INGREDIENTS:

8 ounces of uncooked elbow macaroni
3 Tablespoons non-hydrogenated margarine
1 egg
2 egg whites
6 ounces of evaporated skim milk
½ teaspoon hot sauce
1 teaspoon kosher salt
¼ teaspoon black pepper 
¾ teaspoon dried mustard
12 ounces 2% shredded sharp cheddar

DIRECTIONS:

Cook pasta to al dente and drain. Return pasta to pot and melt in margarine. Toss to coat.
Whisk together the eggs, milk, hot sauce salt, pepper and mustard. 
Stir into the pasta and add the cheese.
Over low heat continue to stir for 5 minutes or until creamy.

NUTRITION PER SERVING:

Calories: 255
Fat: 10 grams
Carbohydrate: 24.9 grams
Fiber: 0.9 grams
Protein: 15.8 grams
Sodium: 500 mg

CornBreadDressingCorn Bread Dressing

Yields 10 servings (1/2 cup)

INGREDIENTS:

2 Tablespoons non-hydrogenated margarine
1 cup chopped onion
2 cups chopped celery
2 cloves garlic, minced
½  cup fresh parsley, chopped
6 slices whole wheat bread, dried or toasted
5 cups cornbread, crumbled
1 teaspoon thyme
2 teaspoons sage
1 teaspoon marjoram
1 teaspoon pepper
¼  teaspoon salt
2 cups egg substitute
2 ½ cups fat free,  low sodium chicken broth

DIRECTIONS:

Heat margarine in large skillet and sauté the onion, celery, garlic parsley for 10 minutes.
Crumble whole wheat bread and cornbread into small pieces in a large bowl
Heat oven to 350 degrees. Add the spices to the bread mixture and mix. Add the onion mixture as well and stir.
Add the egg substitute and mix well.
Add the chicken broth and mix well.
Pour dressing into a nonstick baking pan and bake for 40 minutes.

NUTRITION PER SERVING:

Calories: 200
Fat: 3 grams
Carbohydrate: 30 grams
Fiber: 3 grams
Protein: 13 grams
Sodium: 485 mg

FallBrusselSproutsFall Brussels Sprouts

Yields 4 servings (3/4 cup)

INGREDIENTS:

1 Tablespoon non-hydrogenated margarine
4 cups trimmed, fresh Brussels Sprouts, quartered
½ cup dried cranberries
1 Tablespoon maples syrup
2 teaspoons balsamic vinegar
3 Tablespoons chopped pecans
¼ teaspoon sea salt
1/8 teaspoon black pepper

DIRECTIONS:

Melt margarine in a large nonstick skillet over medium-high heat.
Add Brussels sprouts; sauté 5-10 minutes or until crisp and tender. 
Add cranberries and remaining ingredients; cook a few minutes more until warmed through, stirring constantly.
Serve.

NUTRITION PER SERVING:

Calories: 90
Fat: 5 grams
Carbohydrate: 13 grams
Protein: 5 grams
Sodium: 208 mg

PineNutGreenBeansPine Nut Topped Green Beans

Yields 8 servings

INGREDIENTS:

2 pounds green beans, trimmed
2 teaspoons olive oil, divided
2 ounces thinly sliced Prosciutto, cut into ribbons (could also use lean deli ham)
4 cloves garlic, minced
2 teaspoons minced fresh sage
¼ teaspoon sea salt, divided
Black pepper to taste
¼ cup toasted pine nuts
1 ½ teaspoons freshly grated lemon zest
1 teaspoon lemon juice

DIRECTIONS:

Bring a large pot of water to a boil. Add beans, return to a boil, and simmer until crisp-tender, 3-4 minutes. Drain.
Heat ½ teaspoon oil in large nonstick skillet over medium heat. Add Prosciutto; cook, stirring, until crispy, 4 to 5 minutes. Drain on a paper towel and set aside.
Wipe out pan; heat the remaining olive oil. Add beans, garlic, sage and 1/8 teaspoon sea salt and pepper. 
Cook, stirring occasionally, 3-4 minutes. Stir in pine nuts, lemon zest and the prosciutto. Season with lemon juice, the remaining salt and pepper.

NUTRITION PER SERVING:

Calories: 199
Fat: 5 grams
Carbohydrate: 10 grams
Protein: 5 grams
Sodium: 264 mg

RedWhiteBluePotatoSaladRed, White and Blue Potato Salad

Yields 6 (1 cup)

INGREDIENTS:

2 cups chopped white potatoes
2 cups  chopped red potatoes
2 cups chopped blue potatoes
¼ cup finely chopped red onion
2 Tablespoons chopped fresh parsley
1 Tablespoon chopped fresh dill
1 Tablespoon chopped fresh chives
6 hard-cooked egg whites, finely chopped
1/3 cup red wine vinegar
2 Tablespoons olive oil
1 teaspoon sea salt
2 teaspoons Dijon mustard
½ teaspoon black pepper
1 clove garlic, minced

DIRECTIONS:

Place white and red potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat and simmer for about 15 minutes until tender.
Place blue potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat and simmer for about 12 minutes until tender.
Place all cooked potatoes in a large bowl after draining. Add onion, parsley, dill, chives and egg whites to bowl; toss gently.
Combine vinegar and remaining ingredients in a small bowl, whisk together. Pour over potato mixture; toss gently to combine.
Serve warm or chilled.

NUTRITION PER SERVING:

Calories: 190
Fat: 7 grams
Carbohydrate: 27 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 198 mg

SweetPotatoSouffleSweet Potato Soufflé

Yields 12 (1/2 cup)

INGREDIENTS:

4 pounds sweet potatoes
2 Tablespoons bulk sugar substitute
¼ cup reduced calorie brown sugar
¼ cup chopped dried apricots
1 teaspoon nutmeg
½ cup fat-free evaporated milk
½  cup non-hydrogenated margarine
1 cup egg substitute
¼  teaspoon salt
Juice of one medium lemon

DIRECTIONS:

Peel and boil sweet potatoes. Heat oven to 350 degrees.
Drain and mash the sweet potatoes. Place them in a large bowl and add all ingredients. Stir well.
Spray a casserole dish with non-stick cooking spray. Place sweet potato mixture in the casserole dish and bake for 30 minutes.

NUTRITION PER SERVING:

Calories: 190
Fat: 7 grams
Carbohydrate: 27 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 198 mg

StuffedRedPotatoesLight Stuffed Red Potatoes

Yields 2 Dozen

INGREDIENTS:

24 small red potatoes (about 2-1/2 pounds) 
1/4 cup non-hydrogenated margarine 
1/2 cup shredded Parmesan cheese, divided 
1/2 cup crumbled cooked turkey bacon, divided 
2/3 cup fat free sour cream 
2 egg whites, lightly beaten 
1/4 teaspoon salt 
1/8 teaspoon pepper 
1/8 teaspoon paprika

DIRECTIONS:

Scrub potatoes; place in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until tender. Drain.
When cool enough to handle, cut a thin slice off the top of each potato. Scoop out pulp, leaving a thin shell. (Cut thin slices from potato bottoms to level if necessary.)
In a large bowl, mash the potato tops and pulp with margarine. Set aside 2 tablespoons each of cheese and bacon for garnish; add remaining cheese and bacon to potatoes. Stir in the sour cream, egg white, salt and pepper. Spoon mixture into potato shells. Top with remaining cheese and bacon; sprinkle with paprika.
Place in an ungreased 15-in. x 10-in. x 1-in. baking pan. Bake at 375° for 12-18 minutes or until heated through. 

NUTRITION PER SERVING (1 stuffed potato):

Calories: 74
Fat: 3 grams
Carbohydrate: 9 grams
Protein: 3 grams
Fiber: 1 grams
Sodium: 118 mg

MexicanSaladMexican Salad with Spinach and Hearts of Palm

Yields 8 servings (1 1/2 cup)

INGREDIENTS:

1- 15 ounce can of hearts of palm, drained and chopped
2 - 15 ounce cans of low sodium black beans, rinsed and drained
1- 15 ounce can of No Added Salt whole kernel corn ( or frozen)
1 ½ cups chopped fresh tomatoes
1 cup chopped green pepper
1 cup chopped red pepper
¼ cup chopped fresh cilantro
3 cups chopped fresh spinach

DRESSING:

4 Tablespoons white wine vinegar
4 Tablespoons olive oil
1 Tablespoon chili powder
½ teaspoon sea salt
¼ teaspoon black pepper

DIRECTIONS:

In a large bowl mix all salad ingredients together.
In a small bowl, mix dressing ingredients together with a wire whisk until blended.
Pour dressing over salad and toss to mix. Cover and refrigerate.

NUTRITION PER SERVING:

Calories: 226
Fat: 6 grams
Carbohydrate: 30 grams
Protein: 13 grams
Fiber: 14 grams
Sodium: 190 mg

GrilledVegetablesSesameGrilled Vegetables with Sesame Marinade

Yields 5 servings (1 cup)

INGREDIENTS:

1 cup (1/2 inch-thick) sliced yellow squash
1 cup (1/2 inch-thick) sliced zucchini squash
1 small onion, cut into 8 wedges
1 large red pepper, cut into ½ inch wide strips
1 teaspoon salt
2 Tablespoons rice vinegar
2 teaspoon sesame seeds, toasted
4 teaspoons dark sesame oil
1 teaspoon lemon juice
¼ teaspoon dried crushed red pepper
3 cloves of minced garlic
Vegetable cooking spray

DIRECTIONS:

Combine next 11 ingredients in a large freezer bag. Seal bag and allow to marinate 20-30 minutes at room temperature.
Prepare grill or broiler.
Remove vegetables from bag, reserving marinade. Place vegetables in wire grilling basket coated with cooking spray and grill 8 minutes each side or until tender. (You could also back on sheet pan in a 400 degree oven for 20 minutes).
Place reserved marinade over grilled vegetables and serve.

NUTRITION PER SERVING:

Calories: 89
Fat: 2 grams
Carbohydrate: 18 grams
Protein: 3 grams
Fiber: 3 grams
Sodium: 158 mg

GreenBeansTomatoesFresh Green Beans & Tomatoes

Yields 6 servings

INGREDIENTS:

3 Tablespoons olive oil
1 cup finely chopped onion
2 cloves garlic, minced
1 ½ pounds (about 6 cups) fresh green beans, trimmed
1 ½ cups chopped tomatoes
¼ c fresh oregano
½ cup Low sodium vegetable or chicken broth
Salt and pepper to taste

DIRECTIONS:

Heat oil in large skillet over medium heat. Add onion and garlic and cook until onions soften, about 5 minutes.
Add green beans, tomatoes and broth and oregano. Cook until beans are crisp-tender, stirring and tossing occasionally, about 10 minutes.
Serve.

NUTRITION PER SERVING:

Calories: 111
Fat: 7 grams
Carbohydrate: 11.5 grams
Protein: 3 grams
Fiber: 4.7 grams
Sodium: 17 mg

BlackBeanSaladBlack Bean Salad

Yields 6 servings

INGREDIENTS:

1 clove garlic, minced
3 Tablespoons lime juice
1 teaspoon salt
¼ teaspoon chili powder
¼ cup olive oil
1 cup corn
1 orange bell pepper
½ small red onion, finely chopped
1 tablespoon olive oil
1 (15 ounce) can of black beans, drained and rinsed
1 cup cherry tomatoes, halved
1 small avocado, diced
¼ cup cilantro, chopped

DIRECTIONS:

Mix first 5 ingredients together for the dressing and set aside
Saute corn, pepper and onion in olive oil until they begin to brown in a skillet over medium-high heat.
Toss in black beans and warm through
Toss in dressing and coat evenly. Remove from heat.
Gently fold in tomatoes, avocado and cilantro. Serve warm.

NUTRITION PER SERVING:

Calories: 261
Fat: 16 grams
Carbohydrate: 25 grams
Protein: 8 grams
Fiber: 7 grams
Sodium: 400 mg

RiceSaladFetaRice Salad with Feta Vinaigrette

Yields 4 servings

INGREDIENTS:

1 cup uncooked brown rice
1 cup water
2 cups bagged prewashed baby spinach, chopped
½ cup chopped sun-dried tomato halves
3 Tablespoons chopped red onion
3 Tablespoons chopped pitted kalamata olives
½ teaspoon black pepper
¼ teaspoon salt
1 (6-ounce) jar marinated artichoke hearts, undrained
¾ cup reduced fat feta cheese, crumbled and divided

DIRECTIONS:

Cook the rice in water according to package directions. 
Combine rice, spinach and next 5 ingredients in a large bowl
Drain artichokes, reserving marinade. 
Coarsely chop artichokes 
Add artichokes, reserved marinade and ½ cup feta cheese to rice mixture, tossing gently to coat.
Sprinkle with remaining feta cheese.

NUTRITION PER SERVING:

Calories: 330
Fat: 11 grams
Carbohydrate: 52 grams
Protein: 11 grams
Fiber: 5 grams
Sodium: 620 mg

AsianChickenNoodleSoup2Asian Chicken Noodle Soup

Yields 8 servings

INGREDIENTS:

1 Tablespoon dark sesame oil
1 teaspoon minced peeled fresh ginger 
2 garlic cloves, minced 
3 (14 1/2-ounce) cans low sodium chicken broth 
1 cup water
2 cups chopped broccoli florets 
1 cup shredded carrot 
1/2 cup chopped onion 
1 teaspoon chile paste 
2 cups cooked fine egg noodles (4 ounces uncooked) 
4 ounces cooked chicken breast, chopped

DIRECTIONS:

Heat oil in a large saucepan over medium heat. Add ginger and garlic, sauté 1 minute. Add onion. Add broth, water, broccoli, carrot, and chile paste; bring to a boil. Reduce heat; simmer, uncovered, 2 minutes. 
Stir in noodles and chicken; cook 3-5 minutes.

NUTRITION PER SERVING:

Calories: 117
Fat: 3.2 grams
Carbohydrate: 18 grams
Protein: 8.7 grams
Fiber: 3 grams
Sodium: 555 mg

TomatoFarroSalad

Tomato & Herb Farro Salad

Yields 6 servings

INGREDIENTS:

8.8 ounce bag of farro
1 pound tomatoes, diced
½ sweet onion
¼ cup fresh chives
¼ cup fresh parsley
1 clove garlic, minced
3 tablespoon balsamic vinegar
¼ cup olive oil
¼ teaspoon black pepper
¼ teaspoon salt

DIRECTIONS:

Cook farro in pot of boiling water for 10 to 20 minutes until tender. Drain off any remaining water and then rinse with cold water. Add tomatoes, onions, chives and parsley together, then add to farro.
In separate bowl whisk garlic, vinegar, olive oil, salt and pepper. Add vinaigrette to salad and toss to coat. Serve.

NUTRITION PER SERVING:

Calories: 238
Fat: 9.5 grams
Carbohydrate: 34 grams
Protein: 6 grams
Fiber: 8 grams
Sodium: 3106 mg

VeggieQuinoaRisotto

Veggies & Creamy Quinoa Risotto

Yields 4 servings

INGREDIENTS:

1 box quinoa, millet and amaranth blend
1 tablespoon olive oil, divided
1 medium onion, chopped
1 tablespoon garlic, minced
¼ cup white cooking wine
2 cups low sodium chicken broth
1 tablespoon lemon juice
1 teaspoon lemon zest
3 cups chopped kale
½ cup shredded carrots
1/3 cup fresh basil, chopped

DIRECTIONS:

In large pan, heat half of the olive oil on medium. Add onion and garlic. Sauté until onions are soft and clear. Add box of mixed ancient grains – not the seasoning packet – and stir for about 3 to 5 minutes, letting it toast. Slowly add wine and let simmer for 1 to 2 minutes. Add broth to mixture and allow to simmer for several minutes. Stir regularly.
In a separate pan, sauté the kale and carrots in the other half of the olive oil on medium. Cook for about 5 minutes. Add remaining broth and allow to simmer and be absorbed. Stir in kale, carrots, lemon juice, lemon zest, basil, salt and pepper.

NUTRITION PER SERVING:

Calories: 305
Fat: 7 grams
Carbohydrate: 48 grams
Protein: 11.5 grams
Fiber: 5 grams
Sodium: 370 mg

MangoCucumberSalad web

Mango Cucumber Salad

Yields 4 servings (1 cup each)

INGREDIENTS:

2 mangoes, cut into ¾ -inch pieces
1 medium English cucumber, cut into ¾-inch pieces
1 Tablespoon sesame oil
1/4 teaspoon ground cinnamon
2 Tablespoons lime juice
1 teaspoon lime zest, more for garnish if desired
2 teaspoons honey
1 teaspoon rice wine vinegar
¼ teaspoon crushed red pepper
¼ cup fresh cilantro, chopped

DIRECTIONS:

Place chopped mango and cucumber in a medium bowl.
Whisk together sesame oil, cinnamon, lime juice, zest, honey, vinegar and red pepper.
Coat mango and cucumber with dressing mixture, toss well.
Top with fresh cilantro and lime zest, serve.

NUTRITION PER SERVING:

Calories: 155
Fat: 4 grams
Carbohydrate: 31.5 grams
Protein: 1 grams
Fiber: 3 grams
Sodium: 2 mg