Side Dishes

View recipes for the following side dishes:

  • Beta Blaster Apple Yam Bake
  • Body Toning Glazed Carrots
  • Cardio Pump Couscous with Veggies
  • Circuit Training Veggies
  • Feel Great Cauliflower & Peppers
  • Lunge For The Apple Stuffing
  • Monitor The Mushrooms
  • Quick Off The Mark Stuffed Tomatoes
  • Shape & Define Potatoes & Carrots
  • Sit-Up Bud Spuds
  • Tricep Press Bean Trio with Tomatoes
  • Two More, Three More Rice

Beta Blaster Apple Yam Bake

This dish has a high dose of antioxidants, thanks to the yams. Antioxidants are like the good guys in your diet. The bad guys are the free radicals that jet around your body and damage cells. But antioxidants, the good guys can capture the villains, the free radicals.

1 cup skim milk 250mL ♦ Preheat oven to 350°F(180°C).
♦ In a saucepan, heat on medium, add skim milk and cinnamon. Simmer then add yams. Turn heat to low and cover until tender. Stir occasionally.
♦ Mash the yams and stir in sour cream and pepper.
♦ Spray 9″ (2.5L) square baking dish with nonstick cooking spray and wipe off any excess with a paper towel.
♦ Arrange apple slices and raisins.
♦ Top with yam mixture. Cover with foil and bake for about 15 to 20 minutes
2 large yams, peeled & cubed 2
1 tsp cinnamon 5mL
1⁄4 cup fat-free sour cream 50mL
1⁄2 tsp pepper 2mL
1 large apple, peeled & sliced 1
1⁄2 cup seedless raisins butter-flavoured nonstick cooking spray 125mL
Makes 4 servings

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Body Toning Glazed Carrots

A beta-packed side dish. If you buy your carrots loose, place them in a perforated or keep them in their original plastic bag in the refrigerator crisper to preserve their flavour, texture and beta carotene content.

6 large carrots 6 ♦ Peel and cut carrots in half then into thin stripes.
♦ Steam carrots in a steamer basket or microwave until cripy-tender.
♦ In a small saucepan, heat apple juice, brown sugar and margarine until sugar and margarine are melted.
♦ To serve, transfer carrots to a serving bowl. Drizzle with juice mixture and toss until coated. If desired, sprinkle with nutmeg and toss again.
2 tbsp apple juice 25mL
1 tbsp brown sugar 15mL
1 tsp light margarine 5mL
1⁄4 tsp nutmeg (optional) 1mL
Makes 4 servings

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Cardio Pump Couscous With Veggies

This Moroccan-style side dish combines low-fat couscous with veggies . It delivers on taste and we bet it’ll become one of your favourites

1-10oz couscous (Moroccan pasta) 284mL ♦ Prepare couscous as label directs eliminating any butter or margarine but adding black pepper, 1 tbsp of olive oil and salt . Cover and keep warm .
♦ Steam carrots in a steamer basket or microwave until crisp-tender .
♦ In large nonstick skillet, heat remaining 1 tbsp olive oil over medium heat until hot . Add onions and zucchini .Cook until vegetables are
tender then add steamed carrots, tomatoes, cumin, curry, and paprika . Cook 2 minutes longer .
♦ Stir vegetable mixture into couscous, sprinkle with pine nuts/peanuts and parsley
1⁄4 tsp black pepper 1mL
2 tbsp olive oil 25mL
1 tsp salt 5mL
2 medium carrots, thinly diced 2
1 medium red onion, diced 1
1 medium zucchini, diced 1
2 large tomatoes, diced 2
1 tbsp ground cumin 15mL
2 tsp curry powder 10mL
2 tsp paprika 10mL
1⁄4 cup pine nuts or crushed peanuts 50mL
1⁄8 tsp parsley 0.5mL

Circuit Training Veggies

You’ll have plenty of energy for your next weight training session after a helping of these vegetables . This dish is so convenient and has lots of taste

2 large carrots, julienne strips 2 ♦ Steam carrots and asparagus in a steamer basket or microwave until crisp-tender .Transfer to serving dish .
♦ Mix veggies with dressing and sprinkle with almond slices
10-12 asparagus, tough ends trimmed 10-12
1-2 tbsp fat-free caesar salad dressing 15-25mL
almond slices
Makes 4 servings

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Feel Great Cauliflower & Peppers

The mix of cauliflower and peppers with the full-bodied taste from the dressing makes this easy to make veggie dish a favourite.

2 cups small cauliflower florets 500mL ♦ In a large bowl, mix vegetables and either steam or micowave until crisp-tender .
♦ Mix all ingredients for dressing . Pour over cooked veggies and toss
1⁄2 small sweet red pepper, cut into strips 1⁄2
1⁄2 small green pepper,cut into strips Dressing 1⁄2
1⁄3 cup red wine vinegar 75mL
2 tbsp olive oil 25mL
1 tsp grainy or Dijon mustard 5mL
1⁄2 tsp minced garlic 2mL
1⁄4 tsp black pepper 1mL
Makes 4 servings

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Lunge For The Apple Stuffing

This is a light version of the holiday classic. It’s a side dish you can serve anytime with pork or chicken too! Lunge for it the next time you want some stuffing!

2 cups finely chopped apples 500mL ♦ Preheat the oven to 375°F (190°C) .
♦ Place apples in a small bowl . Sprinkle with lemon juice then toss until coated . Set aside .
♦ In a large salad bowl, combine all the ingredients except broth and toss .
♦ Drizzle with broth only enough to moisten the bread; gently toss to mix well .
♦ Bake uncovered for 30 to 40 minutes or until heated through
1 tsp lemon juice 5mL
8 cups dry 12 grain bread, cubes 2L
1 cup shredded carrots 250mL
1 cup thinly sliced celery 250mL
1 cup chopped onions 250mL
1⁄2 cup apple juice 125mL
1⁄4 tsp ground nutmeg 1mL
1⁄4 cup wheat bran 50mL
1⁄2 cup chicken broth 125mL
nonstick cooking spray
Makes 8 servings

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Monitor The Mushrooms

Sautéed mushroom without the frying . This light side dish will add a special flavour to your next meal . When buying fresh buttom mushrooms, choose plump, cleans ones that are fresh white, cream or tan in colour

24 large buttom mushrooms 24 ♦ Preheat oven to 350°F (180°C) . ♦ Clean mushrooms and place in a large bowl .♦ Add all ingredients and mix .♦ Spoon out onto a large piece of foil, seal and place on a baking sheet .

♦ Bake for 20 to 30 minutes or until mushrooms are tender

1 tbsp minced garlic 15mL
1 tbsp oregano 15mL
1 tbsp real bacon bits 15mL
1 tbsp red wine vinegar 15mL
Makes 4 servings

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Quick Off The Mark Stuffed Tomatoes

Tomatoes are so versatile and just one tomato provides half of your requirement of vitamin C as well as potassium and beta carotene . Lycopene, which gives tomatoes their red colour, is a naturally occurring compound that may have cancer fighting properties.

4 large ripe “meaty” tomatoes 4 ♦ Preheat oven to 375°F (190°C) .
♦ Cut the fresh tomatoes in half and scoop out the pulp . Coarsely chop the pulp and set aside . Turn tomato shells over on a paper towel to drain .
♦ In a small saucepan, bring broth and sundried tomatoes to a boil .Reduce heat to low, add rice and cover . Cook rice until soft .
♦ Stir in cheese, basil and pepper . Then gently mix in the tomato pulp .
♦ Place tomato shells in nonstick baking dish .Spoon rice mixture into the shells, pressing the mixture firmly into the shells .
♦ Bake for 25 to 30 minutes or until heated through
1 cup defatted low sodium chicken broth 250mL
1⁄4 cup sun-dried tomatoes, chopped 50mL
1⁄2 cup cooked brown or white rice 125mL
1⁄4 cup light Parmesan cheese 50mL
1-2 tbsp dried basil 15-25mL
1⁄8 tsp black pepper 1mL
Makes 4 servings

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Shape & Define Potatoes & Carrots

Whip up this combo of potatoes and carrots for a vegetable dish that provides a source of fiber and beta carotene .

3 large potatoes 3 ♦ Steam potatoes and carrots in a steamer basket or microwave until vegetables are soft .Transfer to large saucepan .
♦ Add milk, sour cream, pepper and onion powder .
♦ Using an electric mixer, whip vegetables until smooth .
♦ Sprinkle with parsley and serve immediately or cover, place on stove on low heat and stir.
3 medium carrots, diced 3
2 tbsp skim milk 25mL
2 tbsp fat-free sour cream 25mL
1⁄8 tsp black pepper 0 .5mL
1⁄4 tsp onion powder 1mL
1⁄4 tsp dried parsley 1mL
Makes 4 servings

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Sit-Up Bud Spuds

These potatoes au gratin will be your new best pals because they only taste rich and creamy . We’ve lowered the fat and calories but you’ll never miss them.

3 large potatoes, washed & thinly sliced 3 ♦ Preheat oven to 350°F (180°C) .
♦ Spray an 8″ (2L) glass baking or casserole dish with nonstick cooking spray and wipe any excess off with a paper towel .
♦ In a saucepan, combine cornstarch with 2 tbsp of milk and stir until smooth .
♦ On medium heat, add remaining milk, onions, margarine and pepper .
♦ Cook, stirring occasionally, until thick and bubbly .Cook for an additional minute .
♦ Remove from heat and stir in cheese slices until melted .
♦ Place half of the potato slices into baking dish and cover with half of the sauce . Repeat with remaining potatoes and sauce .
♦ Bake covered for 30 minutes and uncovered for 30 more minutes or until potatoes are tender.
4 tsp cornstarch 20mL
1 1⁄4 cups skim milk 300mL
1⁄2 cup chopped onions 125mL
1 tsp light margarine 5mL
1⁄2 tsp black pepper 2mL
6 fat-free cheddar cheese slices 6
Makes 6 servings

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Tricep Press Bean Trio With Tomatoes

A three bean medley with a splash of tomato that you can serve as a side dish or have it on its own for lunch with a whole wheat bun.

1 medium onion, chopped 1 ♦ In a large salad bowl, combine all ingredients and toss well .
♦ Chill in refrigerator or serve immediately with or without a bed of rice .
2 tsp minced garlic 10mL
2 large tomatoes, diced 2
1⁄2 tsp dried oregano 2mL
1⁄4 tsp salt 1mL
1⁄2 tsp sugar 2mL
1⁄4 tsp black pepper 1mL
1-14 oz can green beans,rinsed & drained 398mL
1-14 oz can yellow wax beans, fresh or canned 398mL
1-19 oz can red kidney beans,rinsed and drained 540mL
Makes 6 servings

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Two More, Three More Rice

This side dish is great with our Super Strength Sweet & Sour Chicken . Rice provides lots of energy to accomplish your daily activities including your workout .

sauce
1⁄4 cup low sodium soya sauce 50mL ♦ In a small bowl, combine ingredients for sauce .
♦ In a nonstick skillet, spray with cooking spray and wipe excess off with paper towel . Add egg substitute or egg whites and scramble .
♦ Add peas, rice and sauce .Stir-fry until thoroughly heated .
♦ Reduce heat to low and add bean sprouts . Cover for 1 to 2 minutes until sprouts are crisp-tender .
1 tsp garlic powder 5mL
1⁄2 tsp paprika 2mL
1⁄2 tsp chili pepper 2mL
1⁄2 tsp black pepper 2mL
2 cups cooked long grain rice 500mL
1⁄2 cup egg substitute or 4 egg whites 125mL
1cup canned or frozen peas 250mL
1 cup bean sprouts butter-flavoured nonstick cooking spray 250mL
Makes 6 servings

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