Comfort Food Sides
From sautéed veggies to whole grains, these easy-to-prepare sides are brimming with bright colors and fresh flavor. Enjoy these tasty accompaniments with your favorite lunch or dinner entrée.
Asparagus with Balsamic Tomatoes
Hands-on Time: 12 minutes
Total Time: 12 minutes
Serves: 4
This recipe is a quick and healthy pairing for any entrée. The asparagus has high levels of the antioxidant glutathione, which fights free radicals that can cause diabetes, cancer, and heart disease.
1 pound asparagus spears
2 teaspoons extra-virgin olive oil
1½ cups halved grape tomatoes
½ teaspoon minced fresh garlic
2 tablespoons balsamic vinegar
¼ teaspoon salt
3 tablespoons crumbled goat cheese
½ teaspoon freshly ground black pepper
1 Snap off tough ends of asparagus. Cook asparagus in boiling water to cover 2 minutes or until crisp-tender. Drain.
2 Heat a large skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add tomatoes and garlic; cook 5 minutes. Stir in vinegar; cook 3 minutes. Stir in salt. Arrange asparagus on a platter; top with tomato mixture. Sprinkle with cheese and pepper.
PER SERVING (serving size: ¼ of asparagus, about 3 tablespoons tomatoes, and about 2 teaspoons cheese):
Food Choices: 1 Nonstarchy Vegetable, 1 Fat
Calories 71; Fat 3.9g (sat 1.4g, mono 2g, poly 0.3g, trans 0g); Protein 3g; Carbohydrate 7g; Fiber 2g; Sugars 4g; Cholesterol 4mg; Iron 1mg; Sodium 179mg; Potassium 269mg; Phosphorus 61mg; Calcium 23mg
Broccoli with Quinoa and Bacon
Hands-on Time: 8 minutes
Total Time: 21 minutes
Serves: 4
Quinoa is low fat and cholesterol free. Dress it up with bacon bits and sautéed broccoli for a fresh and colorful side.
¾ cup uncooked quinoa, rinsed and drained
1 cup water
3 teaspoons olive oil, divided
2 cups fresh broccoli florets
2 tablespoons water
⅛ teaspoon salt
2 bacon slices, cooked and crumbled
1 Heat quinoa in a medium saucepan over medium-high heat; sauté 2 minutes. Add 1 cup water; bring to a boil. Cover, reduce heat, and simmer 13 minutes. Remove from heat; let stand 2 minutes.
2 While quinoa cooks, heat a saucepan over medium-high heat. Add 1 teaspoon olive oil to pan; swirl to coat. Add broccoli florets; sauté 2 minutes. Add 2 tablespoons water; cover and reduce heat. Cook 2 minutes. Combine quinoa, broccoli, 2 teaspoons olive oil, salt, and bacon.
PER SERVING (serving size: about 1 cup):
Food Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Fat
Calories 160; Fat 5.3g (sat 1.1g, mono 2.2g, poly 1.4g, trans 0g); Protein 7g; Carbohydrate 22g; Fiber 3g; Sugars 2g; Chololesterol 4mg; Iron 2mg; Sodium 139mg; Potassium 302mg; Phosphorus 174mg; Calcium 32mg
Sesame-Broccoli Stir-Fry
Hands-on Time: 3 minutes
Total Time: 11 minutes
Serves: 4
Pair this tangy stir-fry with grilled chicken for a flavorful weeknight meal.
Cooking spray
1 (12-ounce) package broccoli coleslaw
1 teaspoon dark sesame oil
1 teaspoon toasted sesame seeds
4 teaspoons low-fat sesame-ginger dressing
1 Heat a large skillet over medium-high heat; coat pan with cooking spray. Add broccoli coleslaw; cook 7 minutes or until crisp-tender, stirring occasionally. Add oil, and cook 1 minute. Remove from heat; stir in sesame seeds and dressing.
PER SERVING (serving size: about ½ cup):
Food Choices: 1 Nonstarchy Vegetable, ½ Fat
Calories 53; Fat 1.7g (sat 0.2g, mono 0.7g, poly 0.7g, trans 0g); Protein 2.5g; Carbohydrate 6g; Fiber 3g; Sugars 2g; Cholesterol 0mg; Iron 2mg; Sodium 90mg; Potassium 274mg; Phosphorus 62mg; Calcium 20mg
Balsamic Broccoli Rabe
Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4
Broccoli rabe is a leafy green vegetable with a slightly bitter taste. Here, the seasonings transform it into an Italian-inspired side dish.
1 pound broccoli rabe, cut into 1-inch pieces
2 teaspoons extra-virgin olive oil
2 teaspoons balsamic vinegar
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 tablespoon shaved Parmesan cheese
1 Bring a large saucepan of water to a boil. Add broccoli rabe; boil 3 minutes or until crisp-tender. Drain. Combine broccoli rabe, olive oil, vinegar, salt, and pepper in a large bowl; toss to coat. Sprinkle with shaved Parmesan cheese.
PER SERVING (serving size: about ⅔ cup):
Food Choices: 1 Nonstarchy Vegetable, ½ Fat
Calories 62; Fat 2.6g (sat 0.5g, mono 1.8g, poly 0.3g; trans 0g); Protein 5g; Carbohydrate 6g; Fiber 1g; Sugars 2g; Cholesterol 1mg; Iron 1mg; Sodium 173mg; Potassium 266mg; Phosphorus 107mg; Calcium 69mg
Garlicky Sautéed Kale
Hands-on Time: 10 minutes
Total Time: 10 minutes
Serves: 4
Kale is a powerhouse of nutrients that are linked to better bone, heart, and digestive health. In this recipe, its natural mustardy flavor is tempered by the garlic.
2 teaspoons olive oil
1 tablespoon sliced garlic
8 packed cups Lacinato kale
¼ cup unsalted chicken stock (such as Swanson)
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 Heat a large skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add garlic, and cook 2 minutes or just until garlic begins to brown. Add kale; sauté 2 minutes, tossing frequently. Stir in chicken stock, salt, and pepper; cover and cook over medium heat 3 minutes or just until kale wilts.
PER SERVING (serving size: about 1 cup):
Food Choices: 3 Nonstarchy Vegetables, ½ Fat
Calories 93; Fat 3.3g (sat 0.5g, mono 1.9g, poly 0.7g; trans 0g); Protein 5g; Carbohydrate 14g; Fiber 3g; Sugars 1g; Cholesterol 0mg; Iron 2mg; Sodium 214mg; Potassium 622mg; Phosphorus 83mg; Calcium 187mg
Ingredient Pointer
Lacinato kale is sometimes called Tuscan kale or dinosaur kale. It has flat, slender blue-green leaves and is more tender than the more common curly-leafed kale. Look for it in larger supermarkets or farmers’ markets. For most recipes, you can use different varieties of kale interchangeably, but keep in mind that the tougher curly kale needs to be torn into smaller pieces if eaten raw; or, if cooking it, simmer it a few more minutes to make sure it’s tender.
Kale and Quinoa Pilaf
Hands-on Time: 12 minutes
Total Time: 12 minutes
Serves: 8
You can make this fresh and healthy side dish in a snap. This is a great use for leftover cooked brown rice and quinoa.
2 teaspoons canola oil
½ cup chopped onion
½ cup thinly sliced carrot
½ cup chopped red bell pepper
2 garlic cloves, minced
2 teaspoons curry powder
1 teaspoon chili paste with garlic
½ teaspoon grated peeled fresh ginger
7 cups torn kale
1½ cups cooked brown rice
1 cup cooked quinoa
2 tablespoons minced fresh cilantro
1 tablespoon lower-sodium soy sauce
1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
1 Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add onion, carrot, bell pepper, and garlic; sauté 2 minutes. Add curry powder, chili paste, and ginger; sauté 1 minute. Add kale and remaining ingredients; cook 3 minutes or until thoroughly heated, stirring occasionally. Serve at room temperature.
PER SERVING (serving size: 1 cup):
Food Choices: 1
½ Starches, 1 Nonstarchy Vegetable, ½ Fat
Calories 165; Fat 3.3g (sat 0.2g, mono 0.9g, poly 0.7g, trans 0g); Protein 7g; Carbohydrate 31g; Fiber 5g; Sugars 2g; Cholesterol 0mg; Iron 3mg; Sodium 193mg; Potassium 445mg; Phosphorus 135mg; Calcium 116mg
Mashed-Potato Cakes with Onions and Kale
Hands-on Time: 12 minutes
Total Time: 55 minutes
Serves: 8
Friends and family will appreciate this fresh spin on potatoes, a staple starch of the dinner table.
12 cups water
1 bunch kale, trimmed (about 4 ounces)
2⅔ cups (1-inch) cubed Yukon gold or red potato (about 1 pound)
¾ teaspoon salt, divided
1 tablespoon olive oil
1 tablespoon butter
3 cups diced onion
2 tablespoons chopped fresh sage
¼ cup sliced green onions
¼ teaspoon freshly ground black pepper
Cooking spray
Sage sprigs (optional)
1 Bring 12 cups water to a boil in a Dutch oven; add kale. Cover and cook over medium heat 5 minutes or until tender. Remove kale with a slotted spoon, reserving cooking liquid. Chop kale, and set aside.
2 Add potato to reserved cooking liquid in pan; bring to a boil. Reduce heat, and simmer 10 minutes or until tender. Drain; partially mash potatoes. Stir in kale and ¼ teaspoon salt.
3 Preheat oven to 400°.
4 Heat oil and butter in a large nonstick skillet over medium-high heat; swirl to coat pan. Add ½ teaspoon salt, diced onion, and chopped sage. Cook 13 minutes or until browned. Add potato mixture, green onions, and pepper. Remove from heat; cool slightly. Divide potato mixture into 8 equal portions, shaping each into a ½-inch-thick patty. Place patties on a baking sheet coated with cooking spray. Bake at 400° for 20 minutes.
5 Preheat broiler. Broil patties 5 minutes or until browned. Garnish with sage sprigs, if desired.
PER SERVING (serving size: 1 patty):
Food Choices: 1 Starch, 1 Nonstarchy Vegetable, ½ Fat
Calories 123; Fat 3.5g (sat 1.2g, mono 1.7g, poly 0.3g, trans 0g); Protein 3g; Carbohydrate 22g; Fiber 3g; Sugars 4g; Cholesterol 4mg; Iron 1mg; Sodium 248mg; Potassium 421mg; Phosphorus 62mg; Calcium 44mg
Spinach and Onion Couscous
Hands-on Time: 4 minutes
Total Time: 11 minutes
Serves: 4
Couscous adds texture and heartiness to this side.
¾ cup water
¼ cup finely chopped red onion
¼ teaspoon salt
1 (6-ounce) package fresh baby spinach, coarsely chopped
½ cup uncooked couscous
1 Combine first 3 ingredients in a medium microwave-safe bowl. Cover with heavy-duty plastic wrap, and vent. Microwave at HIGH 2 minutes.
2 Add spinach and couscous to onion mixture; cover and microwave at HIGH 2 minutes. Let stand, covered, 5 minutes; fluff with a fork. Serve immediately.
PER SERVING (serving size: ¾ cup):
Food Choices: 1 Starch, 1 Nonstarchy Vegetable
Calories 103; Fat 0.2g (sat 0g, mono 0.1g, poly 0.1g, trans 0g); Protein 4g; Carbohydrate 22g; Fiber 3g; Sugars 1g; Cholesterol 0mg; Iron 2mg; Sodium 215mg; Potassium 499mg; Phosphorus 77mg; Calcium 38mg
Small Change, Big Result
Adding spinach, kale, or other leafy greens to couscous is a simple way to boost the nutrient content of this simple wheat-based food—plus, it brightens the dish. Use whole-wheat couscous to add a bit more fiber than the regular variety.
Zesty White Beans and Tomatoes
Hands-on Time: 7 minutes
Total Time: 7 minutes
Serves: 4
This spin on navy beans is simple and satisfying.
1 (16-ounce) can unsalted navy beans, rinsed and drained
½ cup quartered cherry tomatoes
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh basil
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
⅜ teaspoon salt
1 garlic clove, minced
1 Combine all ingredients in a bowl. Serve at room temperature or chilled.
PER SERVING (serving size: ½ cup):
Food Choices: 1 Starch, ½ Fat
Calories 112; Fat 3.9g (sat 0.6g, mono 2.5g, poly 0.7g, trans 0g); Protein 5g; Carbohydrate 15g; Fiber 4g; Sugars 1g; Cholesterol 0mg; Iron 2mg; Sodium 231mg; Potassium 258mg; Phosphorus 98mg; Calcium 39mg
Spicy Brown Rice
Hands-on Time: 5 minutes
Total Time: 5 minutes
Serves: 4
Give brown rice a little kick by adding chile paste and sesame oil to this Asian-inspired side. Pair with fatty fish like albacore tuna to make a healthy and complete meal.
2 cups cooked brown rice
¼ cup chopped green onions
1 teaspoon chile paste with garlic
1 teaspoon sesame oil
¼ teaspoon kosher salt
1 Combine all ingredients in a bowl.
PER SERVING (serving size: about ½ cup):
Food Choice: 2 Starches
Calories 120; Fat 2g (sat 0.3g, mono 0.8g, poly 0.8g, trans 0g); Protein 3g; Carbohydrate 28g; Fiber 2g; Sugars 0g; Cholesterol 0mg; Iron 1mg; Sodium 153mg; Potassium 85mg; Phosphorus 78mg; Calcium 14mg
Multigrain Pilaf
Hands-on Time: 5 minutes
Total Time: 25 minutes
Serves: 7
Pecans are rich in antioxidants and in healthy fats that lower cholesterol; however, they’re also high in calories, so eat them in moderation.
1 teaspoon olive oil
1 cup chopped onion
3 garlic cloves, minced
2⅓ cups organic vegetable broth (such as Swanson)
⅓ cup uncooked kasha
⅓ cup uncooked barley
⅓ cup uncooked bulgur
⅓ teaspoon kosher salt
1 bay leaf
¼ cup chopped pecans, toasted
⅓ teaspoon freshly ground black pepper
1 Heat a 2-quart saucepan over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic to pan; sauté 3 minutes or until onion is tender.
2 Add broth and next 5 ingredients (through bay leaf) to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove from heat. Discard bay leaf. Fluff with a fork; stir in pecans and pepper.
PER SERVING (serving size: ½ cup):
Food Choices: 1½ Starches, ½ Fat
Calories 132; Fat 4g (sat 0.4g, mono 2.2g, poly 1.1g, trans 0g); Protein 7g; Carbohydrate 22g; Fiber 4g; Sugars 1g; Cholesterol 0mg; Iron 1mg; Sodium 221mg; Potassium 227mg; Phosphorus 112mg; Calcium 17mg
Ingredient Pointer
Kasha, a popular food in the Middle East, is the toasted and hulled kernel of buckwheat, also called groats. Like barley and bulgur, kasha has a nutty flavor and gives a dish texture.
Peanut-Sesame Noodles
Hands-on Time: 4 minutes
Total Time: 17 minutes
Serves: 5
While the noodles cook, make the sauce and put the veggies in a bowl. Once the noodles are done, toss everything together, and you’re ready to eat.
¼ pound uncooked soba (buckwheat noodles)
Peanut-Sesame Sauce
½ cup matchstick-cut carrots
⅓ cup julienne-cut pickling cucumber
2 tablespoons presliced green onions
1 teaspoon sesame seeds (optional)
1 Cook soba noodles according to package directions.
2 While noodles cook, prepare Peanut-Sesame Sauce.
3 Drain noodles, and rinse under cold running water. Drain. Combine noodles, carrots, cucumber, and green onions in a medium bowl. Drizzle with Peanut-Sesame Sauce; toss gently to coat. Cover and chill, or serve at room temperature. Garnish with sesame seeds, if desired.
PER SERVING (serving size: ½ cup):
Food Choices: 1 Starch, 1
Nonstarchy Vegetable, ½ Fat
Calories 124; Fat 3.8g (sat 0.6g, mono 1.7g, poly 1.4g, trans 0g); Protein 4g; Carbohydrate 20g; Fiber 2g; Sugars 3g; Cholesterol 0mg; Iron 1mg; Sodium 127mg; Potassium 128mg; Phosphorus 106mg; Calcium 11mg
Peanut-Sesame Sauce
Hands-on Time: 3 minutes
Total Time: 3 minutes Makes: 3 tablespoons
This is also a great dipping sauce for crudités or topping for grilled fish.
1 tablespoon creamy peanut butter
1 tablespoon lower-sodium soy sauce
2 teaspoons dark sesame oil
2 teaspoons seasoned rice vinegar
⅛ teaspoon crushed red pepper
½ small garlic clove, minced
1 Combine all ingredients in a small bowl, stirring with a whisk until smooth.
PER SERVING (serving size: 1 teaspoon):
Food Choice: Free
Calories 22; Fat 1.9g (sat 0.3g, mono 0.8g, poly 0.7g, trans 0g); Protein 1g; Carbohydrate 1g; Fiber 0g; Sugars 1g; Cholesterol 0mg; Iron 0mg; Sodium 69mg; Potassium 31mg; Phosphorus 15mg; Calcium 1mg
Decadent Desserts
Enjoy the health benefits from nuts, oats, berries, and fat-free milk and yogurt in these guilt-free treats—all under 150 calories. These cookies, bars, and other treats are perfect endings to any meal.
Peanut Butter Cookies
Hands-on Time: 12 minutes
Total Time: 24 minutes
Serves: 24
For best results with these delicious cookies, use regular stick butter instead of a reduced-calorie or tub-style margarine.
¾ cup plus 2 tablespoons natural creamy peanut butter
2 tablespoons butter, softened
3.4 ounces all-purpose flour (about ¾ cup)
⅓ cup granulated no-calorie sweetener (such as Splenda)
1 large egg, lightly beaten
¼ teaspoon vanilla extract
1 Preheat oven to 350°.
2 Beat peanut butter and butter with a mixer at medium speed until blended.
3 Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and sweetener in a medium bowl. Add flour mixture to peanut butter mixture, beating well. Add egg and vanilla; beat well.
4 Shape dough into 24 (1-inch) balls. Place balls, 2 inches apart, on ungreased baking sheets; flatten cookies in a crisscross pattern with a fork. Bake at 350° for 12 minutes. Cool completely on baking sheets.
COOKING LIGHT/American Diabetes Association - Delicious Recipes for Diabetes Page 9