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Lose Weight Naturally with 10 nourishing side dishes

by eatwoo.com 28 August 2019, 05:15 1.3k Views

Lose Weight Naturally with 10 nourishing side dishes

Lose Weight Naturally with 10 nourishing side dishes: 10 recipes healthy nourishing side dishes that can help you lose weight naturally. Baked Sweet Potato with Pear + Cheesy Sesame Broccoli Casserole + Citrus-Herb Roast Potatoes. Garlic Braised French Green Beans. Honey Dijon Carrots. Maple Spiced Squash. Roasted Root Vegetables. Savory Roasted Asparagus. South Asian Apricot Basmati Rice. Spicy Vegetable Medley.

Citrus-Herb Roast Potatoes

Preparation Time: 10 minutes

Cooking Time: 23 minutes

Serves: 4

Ingredients:

1 lb. (500 g) russet potatoes, cut in small chunks
1 tbsp. (15 ml) extra-virgin olive oil
1 tbsp. (15 ml) lemon juice
1 tsp. (5 m) lemon peel, finely grated
2 tbsp. (30 ml) green onions, finely chopped
1 tbsp. (15 ml) fresh basil, finely chopped
salt and pepper to taste

Preparation:

Preheat oven to 425°F (220°C). In a medium saucepan, filled with water, place potatoes and bring to a boil. Lower heat to a simmer and cook potatoes until barely fork tender, about 3 minutes. When potatoes are cooked, drain very well.

In a small bowl whisk oil with lemon juice. Place potatoes into a baking dish. Sprinkle the lemon juice mixture over potatoes and toss well. Bake in preheated oven, stirring occasionally until cooked through and golden, about 20 minutes.

Sprinkle with lemon peel, onions and basil. Add salt and pepper to taste.

Nutritional Information Per Serving:

Calories: 110

Fat: 3 grams

Sodium: 30 mg. (1%)

Carbohydrate: 20 grams

Protein: 2 grams

Honey Dijon Carrots

Citrus-Herb Roast Potatoes

Preparation Time: 10 minutes

Cooking Time: 5-7 minutes

Serves: 4

Ingredients:

1 lb. (500 g) carrots, sliced diagonally
1 tbsp. (15 ml) extra-virgin olive oil
1 tsp. (5 ml) Dijon mustard
2 tsp. (10 ml) liquid raw honey
1 tsp. (5 ml) fresh cilantro, finely chopped

Preparation:

In a medium saucepan, add carrots and just enough water to cover. Bring to a boil and cook over medium-high heat until carrots are crisp tender about 6 minutes.

Drain carrots; return to saucepan and toss with oil, mustard and honey to heat through. Garnish with cilantro.

Nutritional Information Per Serving:

Calories: 80

Fat: 3 grams

Sodium: 135 mg. (6%)

Carbohydrate: 13 grams

Protein: 1 gram

Maple Spiced Squash

Preparation Time: 5 minutes

Cooking Time: 30-40 minutes

Serves: 4

Ingredients:

1 small winter squash
1/2 tsp. (2 ml) cinnamon
1/2 tsp. (2 ml) ground ginger
1 tbsp. (15 ml) pure maple syrup
1 tbsp. (15 ml) extra-virgin olive oil

Preparation:

Preheat oven to 425°F (220°C).

Cut squash in half and scoop out seeds. In a small bowl combine cinnamon, ginger, syrup and oil. Rub spice mixture over cut sides of squash. Place on a baking dish and bake until squash is very tender, about 30 minutes.

Nutritional Information Per Serving:

Calories: 80

Fat:: 3 grams

Sodium: 30 mg. (1%)

Carbohydrate: 15 grams

Protein: 1 gram

Roasted Root Vegetables

Preparation Time: 10 minutes

Cooking Time: 45 minutes

Serves: 4

Ingredients:

2 tbsp. (30 ml) extra-virgin olive oil
2 lbs. (1 kg) root vegetables like carrots, beets, potatoes, onions, parsnips
2 tsp. (10 ml) chopped fresh rosemary
3 cloves garlic, halved
sea salt and pepper to taste

Preparation:

Preheat oven to 425°F (220°C).

In a shallow roasting pan, add vegetables, rosemary and garlic. Season with salt and pepper. Drizzle with the oil and toss with your hands to coat evenly.

Roast, stirring twice, 45 minutes or until vegetables are golden and tender.

Nutritional Information Per Serving:

Calories: 190

Fat: 6 grams

Sodium: 95 mg. (4%)

Carbohydrate: 34 grams

Protein: 3 grams

Garlic Braised French Green Beans

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Serves: 4

Ingredients:

1 tbsp. (15 ml) extra-virgin olive oil
1 shallot , finely chopped
1 clove garlic, finely chopped
1 lb. (500 g) french green beans
1/2 cup (125 ml) reduced sodium vegetable broth
1 tsp. (5 ml) lime juice
sea salt and pepper to taste

Preparation:

In non-stick skillet, heat oil over medium-high heat and cook onion until tender, about 4 minutes.

Add garlic; cook 30 seconds. Stir in beans; cook 1 minute, stirring occasionally.

Add broth and lime juice. Bring to a boil over high heat. Reduce heat to medium and simmer until beans are crisp-tender, about 6 minutes. Season with salt and black pepper.

Nutritional Information Per Serving:

Calories: 70

Fat: 3 grams

Sodium: 85 mg. (4%)

Carbohydrate: 10 grams

Protein: 2 grams

Savory Roasted Asparagus

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Serves: 2

Ingredients:

2 tsp. (10 ml) fresh cilantro, finely chopped
2 tsp. (10 ml) grated Romano cheese
1/4 tsp. (1 ml) grated lemon rind
3/4 lb. (350 g) asparagus, trimmed
1/2 cup (125 ml) green onions, chopped
1 tbsp. (15 ml) extra-virgin olive oil
pepper to taste

Preparation:

Preheat oven to 425°F (220°C). In a small bowl, mix together cilantro, cheese and lemon peel; set aside. Combine asparagus, onions and oil in roasting pan. Roast until tender, about 15 minutes.

Place asparagus mixture on serving dish; top with cheese mixture. Season with pepper.

Nutritional Information Per Serving:

Calories: 130

Fat: 6 grams

Sodium: 85 mg. (4%)

Carbohydrate: 16 grams

Protein: 6 grams

South Asian Apricot Basmati Rice

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Serves: 6

Ingredients:

2 tbsp. (30 ml) extra-virgin olive oil
1 onion, thinly sliced
2 cloves garlic, chopped
1/4 tsp. (1 ml) cumin seeds
1/4 tsp. (1 ml) turmeric
1/4 tsp. (1 ml) ground cinnamon
1/4 tsp. (1 ml) pepper
1/4 tsp. (1 ml) sea salt
1 cup (250 ml) Basmati rice
2 cups (500 ml) reduced sodium vegetable broth
1/3 cup (75 ml) dried unsulfured apricots, chopped

Preparation:

In a large saucepan, heat oil over medium-high heat. Cook onion until lightly browned, about 5 minutes. Stir in garlic; cook 30 seconds. Add cumin, turmeric, cinnamon, salt and pepper. Cook 1 minute, stirring occasionally.

Stir in rice and broth. Bring to a boil over high heat. Reduce heat to low and simmer covered, until rice is tender and liquid is absorbed, about 15 minutes.

Stir in apricots and let stand covered 5 minutes. Fluff rice with fork just before serving.

Nutritional Information Per Serving:

Calories: 200

Fat: 4.5 grams

Sodium: 160 mg. (7%)

Carbohydrate: 39 grams

Protein: 4 grams

Spicy Vegetable Medley

Preparation Time: 10 minutes

Cooking Time: 6 minutes

Serves: 4

Ingredients:

4 tsp. (20 ml) extra-virgin olive oil
1 tbsp. (15 ml) scallions, finely chopped
1 tsp. (5 ml) orange peel, finely chopped
½ tsp. (2 ml) fresh ginger root, finely grated
1 clove garlic, finely chopped
1/2 tsp. (2 ml) hot pepper sauce
4 cups (1 L) fresh vegetable mix (cauliflower, broccoli, red onion, snow peas, bell pepper, carrots), chopped into chunks

Preparation:

In a large bowl, combine oil, scallions, orange peel, ginger, garlic and pepper sauce.

Add vegetables and toss to coat. Heat a non-stick skillet over medium-high heat and stir-fry vegetables until crisp-tender, about 6 minutes.

Nutritional Information Per Serving:

Calories: 60

Fat: 2.5 grams

Sodium: 70 mg. (3%)

Carbohydrate: 9 grams

Protein: 2 grams

Cheesy Sesame Broccoli Casserole

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Serves: 4

Ingredients:

2 tbsp. (30 ml) butter
2 tbsp. (30 ml) extra-virgin olive oil
1 tbsp. (15 ml) whole wheat flour
3/4 cup (190 ml) 1% milk
1/2 cup (125 ml) low-fat Colby cheese, shredded
1 1/2 tsp.(8 ml) Dijon mustard
2 cups (500 ml) broccoli, chopped
1/4 cup (65 ml) sesame seeds
1/4 cup (65 ml) Parmesan cheese

Preparation:

In a 2-quart (2 L) saucepan, melt 2 tablespoons (30 ml) butter over medium heat. Stir in flour and cook for 1 minute. Gradually whisk in milk. Bring to a boil and cook mixture until thickened, about 1 minute.

Stir in cheese and mustard until cheese is melted. Add broccoli and cook over medium-low heat until heated through, stirring occasionally. Pour into greased 1 1/2 quart (1.5 L) casserole dish.

Combine oil, sesame seeds and Parmesan cheese. Sprinkle over broccoli mixture. Broil until golden, about 1 minute.