healthy eating and lifestyle's blog

why have boring sides with a meal?

 abuse

When your watching your calories and intake, more often than not people think food has to be bland and boring.

Well NO it doesn't!  in fact, that bland and boring is one of the keys that get people binging and NOT eating they way they should.

One of those boring aspects are the side dishes.  You know: corn, green beans, broccoli, asparagus, carrots, peas, potatoes, pasta.  Sometimes a combination, but pretty much always the same.

WHY?

I love food. I admit it. I love the various flavors! But most recipe books or websites focus on the main dish, soups, salads, desserts.  You hardly ever find a lot of side dishes. At least not easy ones that also taste wonderful and are healthy!  Then what you do find has all sorts of ingredients, some you might not have heard of! Who can afford or have time for that?

No to mention your side dish should never equal your main dish in calories!!!!! 

Remember - for me, when I look for nutrition, I keep fat 3g per every 100 calories and the higher the fiber, the better.

MUSHROOMS STUFFED with GARLIC MASHED POTATOES:

1 (10oz) russet potato, peeled and cut into quarters

2 large cloves garlic, peeled

2 TBSP egg substitute

2 TBSP skim milk

1/4 tsp Kosher salt (optional)

freshly ground pepper (to taste)

1 (8oz) package button mushrooms

butter-flavored cooking spray

Directions:

Preheat oven to 400F.

Please the potatoes and garlic cloves in boiling water to cover and simmer for 15-20min. Potatoes should be tender when pierced with a fork or knife and garlic soft. Drain and place in a bowl.

Mash or rice the potatoes and garlic. Add the egg substitute and milk, beating to a smooth texture. Season with salt & pepper

Clean the mushrooms; remove and discard the stems. Drain briefly, stem side down on paper towels. Fill each mushroom cap with 1 TBSP of the garlic potatoes, mounding in the center.  Place on a baking dish. 

Lightly coat each mushroom with cooking spray and bake for 10-15 min, until the caps have softened and potatoes begin to brown.

SERVING: 4 mushrooms

Nutrition: Calories 103, Total Fat 1g, Sat Fat 0g, Protein 4g, Fiber 2g, Carbodydrates 21g, Sodium 144mg.

BABY ZUCCHINI with LOW-FAT GOAT CHEESE:

4 small zucchini (approx 1 lb)

olive oil cooking spray

1/2 Cup minced onion

1/4 Cup bread crumbs (I use Panko)

1/4 Cup egg substitute

1/2 tsp crushed dried fine herbs

1/4 tsp salt

freshly ground pepper (to taste)

4 tsp crumbled low-fat goat cheese

DIRECTIONS:

Preheat oven to 425F

Cut each zucchini in half lengthwise, leaving blossoms on one of the halves. With the tip of a vegetable peeler or grapefuit spoon, carefully scoop out the pulp making a 1/4 inch thich shell.  Finely chop the flesh and set aside.

Lightly coat a non-stick skillet with cooking spray.  Add the onion and chopped zucchini.  Cook over medium heat until soft, about 5 min. Remove from the heat. Stir in the bread crumbs and combine well.  Add egg substitute, herbs, salt & pepper.

Stuff each zucchini shell with 1/8 of the stuffing. Sprinkle the cheese over the stuffing.  Place on a baking sheet and spray each stuffed zucchini with cooking spray.

Bake 15-25 min, until the zucchini shells soften but still hold shape.

SERVINGS: 4

Nutrition:  Calories 96, Total Fat 2g, Sat Fat 1g, Protein 9g, Fiber 2g, Carbohydrates 11g, Sodium 322mg.

Filed under: Health