Delicious Lowfat Side Dishes

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Delicious Low-fat Side Ideas

Grain/potato/pasta/starch:
1. Steamed brown rice
2. Baked potato with nonfat yogurt and chopped green onion
3. Baked winter squash with cinnamon
4. Corn kernels with light margarine
5. Orzo pasta tossed with olive oil, diced tomatoes and Parmesan

Vegetables/salads:
1. Tossed salad
2. Steamed broccoli with lemon
3. Sauteed spinach
4. Broiled asparagus
5. Mixed veggie stirfry
6. Boiled fresh beets
7. Microwaved green beans and red onions

Fruits:
1. Sliced berries
2. Fresh orange wedges
3. Microwave-baked apple wedges (with apple pie spice)

Chicken Mushroom Saute
2 tsp olive oil
8 ounces thin-sliced chicken breasts
2 cups white wine (or broth)
1/4 cup minced onion or shallots
2 cups sliced mushrooms
Salt and pepper to taste
Heat oil in a large skillet over medium-high heat. Saute chicken on both sides until done, about 5-8 minutes. Remove from pan.
Add onion, wine, mushrooms and seasonings to skillet. Cook until the liquid is almost evaporated. Serve the chicken topped with the mushrooms.
Serves 4. Each serving: 214 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 48 mg cholesterol, 195 mg sodium, 4 g carbohydrate, .5 g fiber, 19 g protein.

Asian Style Flounder
1 cup chopped green onion
1 tablespoon grated ginger
1 tablespoon minced garlic
2 tablespoons light soy sauce
2 teaspoons sesame oil
16 ounces fresh flounder
4 cups raw spinach
Preheat oven to 350F. Place spinach in baking dish and then top with fish and the rest of the ingredients. Bake the fish until done, about 10 minutes.
Serves 4. Each serving: 174 calories, 9 g fat, 1.5 g saturated fat, 0 g trans fat, 51 mg cholesterol, 618 mg sodium, 3.5 g carbohydrate, 3.5 g fiber, 19 g protein.

Barbecue-Baked Salmon
4 4-ounce salmon fillets
4 tablespoons barbecue sauce
1/4 cup water
Sliced lemons
Preheat oven to 375F.
Place salmon fillets in baking dish and add water.
Top each fillet with a tablespoon of barbecue sauce.
Bake until done, about 20 minutes. Serve with fresh lemon.
Serves 4. Each serving: 217 calories, 12 g fat, 2.5 g saturated fat, 0 g trans fat, 66 mg cholesterol, 193 mg sodium, 2 g carbohydrate, 0 g fiber, 22 g protein.

Salsa-Broiled Tilapia
16 ounces tilapia fillets
2 cups chopped tomato
1 lime, juice only
1/2 cup chopped red onion
1/2 cup chopped green pepper
1/2- teaspoon minced jalapeno
1 tablespoon chopped cilantro
Preheat oven broiler. Place fish in baking dish and top with tomato, lime juice, green onion nd jalapeno. Broil until fish is done, about 10 minutes.
Serve fish hot with baked salsa spooned over the top and garnish with chopped cilantro (or parsley).
Serves 4. Each serving: 130 calories, 3.2 g fat, 0 g saturated fat, 0 g trans fat, 57 mg cholesterol, 59 mg sodium, 6 g carbohydrate, 2 g fiber, 19 g protein.