Side Dishes and Vegetable Dishes for LA Weight Loss
 

*COLESLAW*

4 cups shredded cabbage
1/2 cup shredded carrot

Dressing:
1/2 cup lite mayonnaise
1/2 cup lite or fat free sour cream
2 Tbsp vinegar
2 tsp Splenda
1/2 tsp dry mustard

In medium bowl, combine cabbage and carrot. In small bowl, combine mayonnaise, sour cream, vinegar, Splenda and dry mustard. Stir into vegetables. Refrigerate until ready to serve.

Yield: 8 servings

Nutritional Information (based on lite mayo and light sour cream):

Protein 1g
Total Fat 3g
Saturated 1 g
Monounsat. 1 g
Polyunsat. 2 g
Cholesterol 6 g
Sodium 90 mg
Potassium 143 mg
Total Carb 7 g
Fiber 1 g

*ORANGE CARROTS*

1/2 c boiled, sliced carrots
1 small orange, peeled and cubed
1 t. of butter
Pepper and Mortons

Drain boiled carrots, return pan to heat, add oranges, butter, salt and pepper, cook over very low heat until butter is melted and oranges are heated through, serve immediately.

1 serving
exchanges per serving-1 Vegetable, 1 Fruit, 1 Fat

*MOFONGO* (a plaintain dish)

Ingredients:

1 whole green plantain
1 clove garlic, crushed
½ to1 tsp olive oil
Dash of Morton Lite Salt

Preparation:

Boil the plantain. When tender mash with a fork or potato masher. Add garlic and olive oil, heat through and serve.

Makes: 3 servings

Serving size: 1/3 recipe (about 1/3 cup)

LA Exchange: 1 Fruit

*BAKED STUFFED ZUCCHINI*

Makes 4 servings (1/2 a zucchini)

Exchanges per serving-2 Vegetables, 1 Condiment

-2 zucchini, cut in half lengthwise
-1 small onion, diced
-1 small tomato, diced
-1/2 tsp parsley
-1/4 tsp oregano
-2 cloves garlic, chopped
-2 Tbs matzo meal

Scoop out pulp of zucchini halves. Heat pulp, onion, tomato & spices in pan for 5 minutes. Add matzo meal to mixture and mix well. Stuff zucchini with vegetable mixture. Coat baking pan with cooking spray & place zucchini halves in pan. Bake at 450° for 30 mins. until zucchini is soft.

*ROSEMARY RED POTATOES*

makes 4 servings; serving size 1/4 recipe

exchanges per serving-1 Starch, 1 Fat

-2 lbs red potatoes, cut in quarters
-2 T. olive oil
-1/4 tsp Morton Lite Salt
-1/4 tsp garlic powder
-1 tsp dried rosemary
-1/2 tsp black pepper

Preheat oven to 450°. Place potatoes in large roasting pan and toss wtih oil, salt pepper, garlic powder and rosemary until evenly coated. Spread potatoes out in a single layer. Bake 20-25 mins stirring occassionaly until potatos are tender. Serve immediately.

Side Dishes and Vegetable Dishes for LA Weight Loss
 

*CLASSIC MASHED POTATOES*

Makes 6 servings
(serving size 1/2 cup)
exchanges per serving-1 starch

3 small potatoes, cooked
1/4 c. milk
2 T. diet margarine, melted
1/2 tsp. Morton Lite Salt
1/2 tsp. garlic powder
Pepper, to taste

Remove skin from potatoes.
Chop potatoes into a large dice and place into a pot of water. Cook through. Drain and place into a mixing bowl.
Add milk, melted margarine, salt, garlic powder and pepper
Mix well with potato masher, or hand mixer.

*ASIAN SLAW*

makes 3 servings

exchanges per serving (1/3 recipe): 1 Fat, 1 Vegetable, 1 Fruit

1 bunch of green onions, ends trimmed
1 T. olive oil
12 oz. Chinese (Napa) cabbage, halved lengthwise, thinly sliced (about 6 c.)
2 ripe peaches or nectarines-halved, pitted, then thinly sliced
1/2 c. cilantro, finely chopped
2 T. lime juice
2 T. seasoned rice vinegar

Lightly brush green onions with some of the oil. Put remaining ingredients and oil in a large bowl. Prepare outdoor grill with hot coals, or heat gas grill to hot. Grill scallions 4-6 inches over heat source for 3 minutes-turning a few times until slightly charred. Remove scallions from grill. Slice, and add to salad. Toss to coat.

Per serving: 124 calories, 7 grams protein, 4.9 grams fat

*GARDEN RIGATONI PASTA SALAD*

Makes 4 servings
Exchanges per 1/2c. serving-1 Protein, 1 Starch, 1 Vegetable

2 c. cooked rigatoni pasta
10 T. Fat Free Italian dressing
16 or 24 oz. of solid white tuna packed in water (according to plan)
2 medium tomatoes, cut into wedges
2 c. broccoli
1/8 c. shredded parmesan cheese

Pour dressing into large bowl; add cooked pasta, tuna, tomatoes and cheese, toss well. Refrigerate or serve immediately.

Nutritional value: 279 calories, 34 gm protein, 29 gm cholesterol, 2.7 gm fat, 778 mg sodium, 3 gm fiber. (Not sure if nutrition info is based on 16 or 24 oz. of tuna...if someone could clarify I will edit this portion-Thanks, Aphil)

*CAJUN GRILLED VEGETABLES*

Serving Size-1/2c. cooked vegetables

Exchanges Per Serving-2 Vegetables

2 zucchini cut into ½ inch slices
10 green onions, sliced into wedges
2 yellow squash cut into ½ inch slices
½ c. low sodium chicken broth
1 t. Cajun seasoning
½ t. cayenne pepper
1 T. low sodium Worcestershire sauce

Place zucchini, onions, and yellow squash in a large bowl. In a small bowl, mix together broth, Cajun seasoning, cayenne pepper and Worcestershire sauce. Pour over the vegetables. Cover and marinate in the refrigerator at least 30 minutes. Preheat an outdoor grill for high heat and lightly coat grill grate with cooking spray. Place marinated vegetable pieces on skewers or directly on the grill. Cook 5 minutes, or to desired doneness.