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Simple Sides

Having a bowl of brightly colored veggies on the side of any meal is a sure way to feel great and lose weight. These low-cal side dishes are loaded with potassium and fiber.

The shopping lists are right here for you. Your body will thank you.

Asparagus with lemon juice

Mmm. A yummy side dish for fish, scallops, chicken, or meat dishes. Less than 35 calories per serving.

Your shopping list:

  • 20 medium asparagus spears.

  • 1 fresh lemon.

  • 2 tablespoons of olive oil.

  • 1 tablespoon of dried parsley.

  • 1/8 teaspoon of ground black pepper.

  • 1/16 teaspoon of salt.

You'll need a steamer basket and grater.

Instructions:

  1. Rinse and trim the hard ends off the asparagus.

  2. Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot and add the asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5 to 10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.

  3. While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits.

  4. Add olive oil, parsley, pepper, and salt. Stir well. Set aside.

  5. When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1 and a half teaspoons per portion) and serve.

Roasted beets with orange sauce

This colorful side dish comes alive with orange flavor, only 59 calories per serving.

Your shopping list:

  • 1 and a half pounds of small beets.

  • 1 teaspoon of olive oil.

  • 1 orange.

  • Half a teaspoon of anise seeds (optional).

Just a baking sheet and grater for this recipe.

Instructions:

  1. Preheat oven to 450°F. Cover a baking sheet with aluminum foil for easy cleanup.

  2. Cut stems, peel beets, and cut in 4 chunks.

  3. In a medium bowl, toss the beets with the olive oil until well coated.

  4. Spread beets on baking sheet in a single layer.

  5. Bake 30 to 40 minutes. When done, beets should be easily pierced with a sharp knife.

  6. While beets bake, grate the zest from the orange. Place in a small bowl. Cut the orange in half. Squeeze the juice (about half a cup) into the bowl with the orange zest. (Use a large spoon to press the inside of the orange to extract more juice.) Add anise seeds (optional). Set aside.

  7. When the beets are tender, return them to the tossing bowl. Pour the juice mixture over the beets. Mix well to coat and serve.

Cinnamon-glazed baby carrots

No one will be able to resist this sweet veggie side dish that's great with most meat, chicken, and seafood. Only 67 calories per serving.

Your shopping list:

  • 4 cups of baby carrots.

  • 2 tablespoons of soft tub margarine.

  • 2 tablespoons of brown sugar.

  • Half a teaspoon of ground cinnamon.

  • 1/8 teaspoon of salt.

A saucepan is all you need to prepare these carrots.

Instructions:

  1. Rinse and split carrots lengthwise if thick.

  2. Place the carrots in a small saucepan. Add just enough water to barely cover the carrots. Cover. Bring to a boil. Reduce heat to medium. Cook for 7 to 8 minutes, just until the carrots are easily pierced with a sharp knife.

  3. While the carrots are cooking, combine margarine, brown sugar, cinnamon, and salt in a small saucepan, and melt together over low heat (or put in a microwave-safe bowl and microwave for a few seconds on high power, until margarine is mostly melted). Stir well to combine ingredients.

  4. Drain carrots, leaving them in the saucepan. Pour cinnamon mixture over carrots. Cook and stir over medium heat for 2 to 3 minutes, just until the carrots are thoroughly coated and the glaze thickens slightly. Serve warm.

Goals of the day

  • Make a shopping list of things you'll need for a new side of veggies!

  • Pull this article up next time you're at the grocery store!