simple sides and tasty too

Perk up supper with flavor and nutrition.

Add zip to your meals with these delicious sides. Not only do they complement most entrées, but they also deliver healthful benefits. With few ingredients, all offer easy preparation, attractive presentation, and great taste. - HOLLEY JOHNSON, M.S., R.D.

mixed green salad with cilantro-lime vinaigrette

MAKES 4 SERVINGS

PREP: 15 MIN.

Add extra jicama to coleslaw for a crunchier texture, or serve it with other fresh vegetables for dipping in your favorite dressing.

1 (5-oz.) bag mixed salad greens, thoroughly washed

2 oranges, peeled and sectioned

1 avocado, sliced

¼ cup peeled, cubed jicama (about ½-inch cubes)

6 Tbsp. Cilantro-Lime Vinaigrette

1. Toss together first 4 ingredients in a large bowl. Serve immediately with Cilantro-Lime Vinaigrette.

Per serving (includes vinaigrette): Calories 197; Fat 14.6g (sat 2.2g, mono 9.8g, poly 1 Jg); Protein 2.2g; Carb 18.7g; Fiber 7.2g; Chol 0mg; Iron 1.3mg; Sodium 89mg; CaIc 58mg.

cilantro-lime vinaigrette:

MAKES ¾ CUP

PREP: 10 MIN.

Use extra vinaigrette on salads or as a poultry marinade.

½ cup cider vinegar

2 Tbsp. chopped fresh cilantro

1 tsp. grated lime rind

2 Tbsp. lime juice

1 Tbsp. honey

½ tsp. salt

½ cup olive oil

1. Whisk together first 6 ingredients; add oil in a slow, steady stream, whisking constantly until smooth. Whisk well before serving.

AMANDA CLARK

SAN FRANCISCO, CALIFORNIA

Per (1 Vi-Tbsp.) serving: Calories 72; Fat 6.8g (sat 0.9g, mono 4.9g, poly 0.7g); Protein Og; Carb 2.7g; Fiber 0.1g; Chol 0mg; Iron 0.1mg; Sodium 75mg; Calc 2mg.

orange-ginger-glazed carrots

Ground ginger is more poienl than fresh, so if you opt for the substitution, 1 tsp. will be plenty.

MAKES 6 SERVINGS

PREP: 15 MIN., COOK: 35 MIN.

1 (1-lb.) package baby carrots, thoroughly washed

1 tsp. grated orange rind

¼ cup fresh orange juice

2 tsp. butter

2 tsp. honey

1 to 3 tsp. freshly grated ginger*

¼ tsp. salt

1/8 tsp. pepper

1. Stir together all ingredients and 1 cup water in a medium saucepan over medium heat, and bring to a boil. Reduce heat, and simmer, stirring occasionally, 30 to 35 minutes or until liquid evaporates and carrots are glazed. MILDRED HUFFMAN

LEXINGTON, VIRGINIA

*1 tsp. ground ginger may be substituted.

Per serving: Calories SO; Fat 1.4g (sat 0.8g, mono 0.3g, poly 0.1g); Protein 0.6g; Carb 9.4g; Fiber 1.4g; Chol 3mg; Iron 0.7mg; Sodium 167mg; Calc 27mg.

crispy "fried" onion rings

MAKES 3 SERVINGS

PREP: 20 MIN., COOK: 6 MIN., BAKE: 6 MIN.

1 large sweet onion

½ cup low-fat buttermilk

egg white

½ cup all-purpose flour

2 Tbsp. olive oil

Vegetable cooking spray

½ tsp. coarse kosher salt

1. Cut onion into Winch-thick slices, and separate into rings. Select largest 12 rings, reserving remaining onion slices for another use.

2. Whisk together butter-milk and egg white in a small bowl until blended.

3. Dredge onion rings in flour; dip into buttermilk mixture, coating well. Dredge again in flour, and place on a baking sheet.

4. Heat 2tsp. oil in a 10-inch skillet over medium-high heat. Tilt pan to coat bottom of skillet. Add 4 onion rings to skillet, and cook 1 minute on each side or until golden. Wipe skillet clean. Repeat procedure twice with remaining onion rings and oil. Place fried onion rings on an aluminum foil-lined baking sheet coated with cooking spray.

5. Bake at 400° for 3 minutes. Turn onion rings, and bake 3 more minutes. Remove from oven, and sprinkle with salt. Serve immediately.

Per serving (4 onion rings): Calories 119; Fat 5.9g (sat 0.9g, mono 4.1 g, poly 0.7g); Protein 3.1g; Carb 13.6g; Fiber 1g; Chol 1mg; Iron 0.6mg; Sodium 345mg; Calc 24mg.

beer-battered "fried" onion rings:

Prepare recipe as directed through Step 1. Reduce buttermilk to ¼ cup, and whisk together with ¼ cup light beer and 1 egg white. Proceed with Steps 3,4, and 5 as directed.

Per serving (4 onion rings): Calories 118; Fat 5.8g (sat 0.8g, mono 4.1g, poly 0.7g); Protein 3g; Carb 13.5g; Fiber 1g; Chol 0mg; Iron 0.6mg; Sodium 340mg; CaIc 19mg.

For More Info

Fresh vegetable sides: southernliving.com/june2007

Copyright Southern Progress Corporation Jun 2007
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