Fast and Healthy Sides and Snacks

Garlic Broccoli

garlic broccoliServes 4


1 large bunch fresh broccoli, (about 1 1/3 pound)
3 large cloves garlic, minced
1/2 cup fat-free, low-sodium beef or vegetable broth
1 tablespoon low-sodium soy sauce
1 tablespoon cornstarch
1 tablespoon brown sugar or sugar substitute
1 teaspoon sesame oil
1 tablespoon canola or corn oil
3-4 scallions, thinly sliced


Trim broccoli and cut into florets. Peel stalk with a vegetable peeler and slice thinly. Set aside.In a medium bowl, stir garlic, broth, soy sauce, cornstarch, sugar or sugar substitute, and sesame oil.

Heat a large skillet over heat high and add the canola or corn oil. When the oil is hot, carefully add the broccoli. Cook 3-4 minutes, stirring continuously until the broccoli begins to brown slightly. Reduce the heat to medium and add 1/4 cup of water. Cover and cook 3-4 additional minutes until the broccoli begins to soften.

Pour sauce over broccoli, cook 2-3 minutes longer until the broccoli is tender-crisp and the sauce thickens. Sprinkle with scallions and serve immediately.

Nutritional Stats Per Serving (1 1/2 cups

92 calories, 3g protein, 10g carbohydrates, 4g fat (0g saturated), 0mg cholesterol, 2g fiber, 225mg sodium

Green Beans with Shallots

shallots and green beansServes 4


1 pound of green beans, trimmed
2 large shallots, peeled, sliced
1/4 fresh basil leaves, sliced
1 tablespoon olive oil
1/2 teaspoon sea salt


Steam the green beans in a large stockpot in 1 inch of boiling water, 2-3 minutes until crisp tender.

Heat a large skillet over medium-high heat and add the oil. Add the shallots and cook 1-2 minutes, stirring occasionally, until they begin to soften.

Add the green beans and cook an additional 2-3 minutes until the green beans are tender when pierced with a fork. Sprinkle with salt and pepper and top with basil. Serve immediately.

Nutritional Stats Per Serving (1/2 cup)

73 calories, 2g protein, 9g carbohydrates, 3g fat (1g saturated), 0mg cholesterol, 3g fiber, 292mg sodium

Spicy Ginger Spinach

ginger spinachServes 4


2 teaspoons olive oil

1 1-inch piece ginger root, peeled, thinly sliced into matchsticks
1 small jalapeño, seeded, minced
2 pounds washed baby spinach leaves
1/4 teaspoon salt


Heat a large, deep skillet with sides over medium heat, warm the olive oil. Add the ginger and jalapeño and cook for 30 seconds.

Carefully place the spinach into the skillet and sprinkle with salt. Add one to two tablespoons water and cook 2-3 minutes, turning occasionally until spinach wilts but is still bright green. Serve immediately.

Nutritional Stats Per Serving (about 1/2 cup)

113 calories, 5 g protein, 8 g carbohydrates, 6 g fat (0 g saturated), 0 mg cholesterol, 5 g fiber, 318 mg sodium.

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