Side Dishes



Roasted Asparagus Salad

Prep:10 min.
Cook: 10 min.

This recipe serves:  6    
Preparation time: 5 minutes
Ingredients

1 1/2 pounds fresh asparagus

1 tablespoon olive oil

salt to taste

freshly ground black pepper

2 tablespoons vinegar


Nutrition Facts

Serving Size about 6 spears of asparagus

Amount Per Serving

Calories 46

Total Fat 2 g

Saturated Fat 0 g

Protein 3 g

Total Carbohydrate 5 g

Dietary Fiber 2 g

Sodium 151 mg

Percent Calories from Fat 42%

Percent Calories from Protein 19%

Percent Calories from Carbohydrate 39%

Cooking Instructions

1. Preheat the oven to 350°F.

2. Prepare the asparagus by cutting off the last inch or so of the woody stalk.

3. Place the asparagus stalks on a baking sheet. Brush them with the olive oil and sprinkle with salt and pepper.

4. Roast in the oven for 10 minutes, until the stalks begin to get tender on the outside. (Thin asparagus spears will take less time than thick spears.)

5. Toss with the vinegar and serve.



Spinach Sauté with Garlic and Parmesan Cheese


Prep: 5 min.
Cook: 5 min.

This recipe serves:  4    
Preparation time: 5 minutes
Ingredients

1 teaspoon olive oil

1 teaspoon crushed garlic

4 cups spinach leaves, washed

salt to taste

freshly ground black pepper

1 tablespoon grated Parmesan cheese


Nutrition Facts

Serving Size about 1 cup

Amount Per Serving

Calories 21

Total Fat 1 g

Saturated Fat 1 g

Protein 1 g

Total Carbohydrate 1 g

Dietary Fiber 1 g

Sodium 106 mg

Percent Calories from Fat 55%

Percent Calories from Protein 20%

Percent Calories from Carbohydrate 26%

Cooking Instructions

1. Heat the olive oil in a 10" skillet over medium-low heat.

2. Add the garlic and cook for 1 minute.

3. Add the spinach, salt and pepper and toss with the olive oil and garlic until the spinach just begins to wilt. Remove from the skillet, sprinkle with Parmesan cheese and serve.



Paella

Prep:20 min.
Cook: 40 min.

This recipe serves:  8    
Preparation time: 20 minutes
Ingredients

1 teaspoon dried oregano

2 cloves garlic, minced

salt to taste

freshly ground black pepper

3 tablespoons olive oil

1 pound boneless, skinless chicken thighs

1/2 pound low-fat chorizo sausage or other spicy sausage

1 large onion, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

1 cup diced, canned tomatoes with their juices

2 1/4 cups long grain rice

4 cups low-sodium chicken broth

1/2 teaspoon saffron threads

1 pound medium shrimp, peeled and deveined

2 dozen cherrystone clams, scrubbed

2 pounds mussels, scrubbed

2 cups (1 package) frozen peas


Nutrition Facts

Serving Size 1 bowl

Amount Per Serving

Calories 613

Total Fat 16 g

Saturated Fat 3 g

Protein 57 g

Total Carbohydrate 60 g

Dietary Fiber 4 g

Sodium 1042 mg

Percent Calories from Fat 23%

Percent Calories from Protein 37%

Percent Calories from Carbohydrate 39%

Cooking Instructions

1. Combine the oregano, garlic, salt and pepper with 1 tablespoon of olive oil and rub the chicken with it.

2. Heat 2 tablespoons of olive oil in a deep skillet over moderate heat. Brown the chicken lightly on both sides. Add the chorizo, onion, green and red peppers and cook until the vegetables are soft, about 10 minutes.

3. Add the tomatoes and rice and cook 5 minutes more. Add the chicken broth and saffron, mix well, cover with foil and cook until the liquid is almost absorbed, about 15 minutes.

4. Add the shrimp, cherrystones, mussels and peas. Cover and cook until the mussels and clams are opened, about 10 minutes more. Serve in a large shallow dish or in individual bowls.



Roasted Patty Pan Squash

Prep:5 min.
Cook: 10 min.

This recipe serves:  6    
Preparation time: 5 minutes
Ingredients

1 pound patty pan squash, trimmed and halved

2 teaspoons olive oil

kosher salt to taste


Nutrition Facts

Serving Size about 1/2 cup or 4 halves

Amount Per Serving

Calories 35

Total Fat 2 g

Saturated Fat 0 g

Protein 1 g

Total Carbohydrate 3 g

Dietary Fiber 1 g

Sodium 80 mg

Percent Calories from Fat 56%

Percent Calories from Protein 9%

Percent Calories from Carbohydrate 34%

Cooking Instructions

1. Preheat the oven to 450°F.

2. Toss the squash, olive oil and salt together. Spread the squash out on a baking sheet in a single layer.

3. Roast the squash on the top rack of the oven until they are tender when pierced with a knife, about 10 minutes.



Easy Zucchini and Tomato Tart


Prep:25 min.
Cook: 10 min.

This recipe serves:  6    
Preparation time: 25 minutes
Ingredients

one prepared, frozen 9-inch pie crust

1/4 cup grated Gruyere cheese

20 basil leaves

2 tablespoons olive oil

1 clove garlic, finely chopped

salt to taste

freshly ground black pepper

1 small zucchini, sliced 1/8-inch thick

3 small plum tomatoes, sliced 1/8-inch thick


Nutrition Facts

Serving Size 1 slice

(1/6 of tart)

Amount Per Serving


Calories 190

Total Fat 13 g

Saturated Fat 3 g

Protein 4 g

Total Carbohydrate 15 g

Dietary Fiber 1 g

Sodium 328 mg

Percent Calories from Fat 62%

Percent Calories from Protein 7%

Percent Calories from Carbohydrate 30%

Cooking Instructions

1. Preheat the oven to 350°F. Prick the piecrust with a fork several times and bake until golden brown, according to the directions on the package.

2. Chop 10 of the basil leaves. Mix together with the oil, garlic, salt and pepper.

3. Sprinkle the cheese on the bottom of the pie shell. Arrange the remaining 10 whole basil leaves on top of the cheese.

4. Brush each slice of zucchini and tomato with the basil-garlic oil. Arrange the zucchini and tomato slices alternately, overlapping by half, in a single layer in the pie shell. Brush the entire layer again with the basil-garlic oil.

5. Bake until the vegetables are warmed, about 8 to 10 minutes. Serve warm.



Sautéed Spinach with Mushrooms and Onions

Prep:5 min.
Cook: 5 min.

This recipe serves:  4    
Preparation time: 5 minutes
Ingredients

1 tablespoon olive oil

1 teaspoon crushed garlic

1/4 cup diced onion

4 button mushrooms sliced

salt to taste

freshly ground black pepper

1 pound spinach, washed


Nutrition Facts

Serving Size about 1 cup

Amount Per Serving


Calories 52

Total Fat 3 g

Saturated Fat 0 g

Protein 4 g

Total Carbohydrate 6 g

Dietary Fiber 3 g

Sodium 172 mg

Percent Calories from Fat 40%

Percent Calories from Protein 23%

Percent Calories from Carbohydrate 37%

Cooking Instructions

1. Heat the olive oil in a 10" skillet over medium-low heat.

2. Add the onion and cook until tender but not brown, about 2 minutes. Add the garlic and cook for 1 minute more. Add the mushrooms and cook for 2 minutes more.

3. Add the spinach, salt and pepper and toss with the olive oil mixture until the spinach just begins to wilt. Remove from the skillet and serve.



Salad Greens with Grape Tomatoes and Honey Mustard Vinaigrette

Prep:10 min.
Cook: 0min.

This recipe serves:  6    
Preparation time: 20 minutes
Ingredients

For the vinaigrette:

1 tablespoon finely chopped shallots

2 tablespoons red wine vinegar

1 tablespoon Dijon mustard

2 tablespoon honey

2 tablespoons olive oil

salt to taste

freshly ground black pepper

For the salad:

6 cups green leaf lettuce, washed and torn into bite-size pieces

2 cups grape tomatoes

6 tablespoons diced red onion


Nutrition Facts

Serving Size 1 cup of salad with 2 tablespoons of vinaigrette

Amount Per Serving


Calories 210

Total Fat 20 g

Saturated Fat 4 g

Protein 3 g

Total Carbohydrate 7 g

Dietary Fiber 2 g

Sodium 277 mg

Percent Calories from Fat 81%

Percent Calories from Protein 6%

Percent Calories from Carbohydrate 13%

Cooking Instructions

For the vinaigrette:

1 tablespoon finely chopped shallots

2 tablespoons red wine vinegar

1 tablespoon Dijon mustard

2 tablespoon honey

2 tablespoons olive oil

salt to taste

freshly ground black pepper

For the salad:

6 cups green leaf lettuce, washed and torn into bite-size pieces

2 cups grape tomatoes

6 tablespoons diced red onion

Substitute a bottled balsamic vinaigrette for the homemade one.ubstitute a bottled balsamic vinaigrette for the homemade one.



Grilled Zucchini

Prep:5 min.
Cook: 8 min.

This recipe serves:  4    
Preparation time: 5 minutes
Ingredients

2 medium zucchinis, sliced lengthwise about 1/2 inch thick

2 teaspoons olive oil

salt, to taste

pepper, to taste


Nutrition Facts

Serving Size 2 slices of zucchini

Amount Per Serving

Calories 35

Total Fat 2 g

Saturated Fat 0 g

Protein 1 g

Total Carbohydrate 3 g

Dietary Fiber 1 g

Sodium 85 mg

Percent Calories from Fat 55%

Percent Calories from Protein 12%

Percent Calories from Carbohydrate 32%

Cooking Instructions

1. Preheat the grill to medium.

2. Brush the zucchini slices with the olive oil on each side. Season lightly with salt and pepper.

3. Grill until tender, about 3 to 4 minutes per side. To serve, cut the slices on the diagonal into thin strips.



Sautéed Zucchini

Prep:5 min.
Cook: 5 min.

This recipe serves:  4    
Preparation time: 5 minutes
Ingredients

2 teaspoons olive oil

2 medium zucchinis, cut into 1/2 inch thick slices

salt to taste

freshly ground black pepper


Nutrition Facts

Serving Size about 1 cup

Amount Per Serving


Calories 35

Total Fat 2 g

Saturated Fat 0 g

Protein 1 g

Total Carbohydrate 3 g

Dietary Fiber 1 g

Sodium 85 mg

Percent Calories from Fat 55%

Percent Calories from Protein 12%

Percent Calories from Carbohydrate 32%

Cooking Instructions

1. Heat the olive oil in a 10" skillet over medium-high heat.

2. Add the zucchini slices, salt and pepper and toss with the olive oil until the zucchini turns bright green and becomes fork tender, about 5 to 8 minutes minutes. Remove from the skillet and serve.



Smoked Salmon Crepes with Cream Cheese


Prep:5 min.
Cook: 22 min.

This recipe serves:  6    
Preparation time: 5 minutes
Ingredients

For the crepes:

3/4 cup all-purpose flour

3 teaspoons sugar

pinch of salt

1 1/4 cups 1% milk

3 large eggs

about 1 tablespoon olive oil


For the filling:

2 ounces low fat cream cheese, softened

1 tablespoon fresh lemon juice

salt and pepper to taste

1/2 pound thinly sliced smoked salmon


Nutrition Facts

Serving Size 1 crepe wedge

Amount Per Serving

Calories 214

Total Fat 9 g

Saturated Fat 3 g

Protein 15 g

Total Carbohydrate 18 g

Dietary Fiber 0 g

Sodium 448 mg

Percent Calories from Fat 38%

Percent Calories from Protein 28%

Percent Calories from Carbohydrate 34%

Cooking Instructions

For the Crepes:

1. Whisk together the flour, sugar and salt in a medium-sized bowl.

2. Make a well in the center of the mixture and pour in the milk. Whisk the milk into the flour mixture until the batter is smooth and well blended.

3. Whisk in the eggs until blended.

4. Strain the batter through a sieve into another medium-sized bowl. Cover with plastic wrap and refrigerate for at least 2 hours to give the batter time to rest.

5. Heat an 8-inch nonstick skillet or crepe pan over medium heat. Lightly brush the pan with olive oil.

6. Ladle about 1/4 cup of the batter into the skillet and tilt the pan in all directions to evenly coat the bottom.

7. Cook the crepes for about 30 seconds or until the bottom is lightly brown. Loosen the edges with a spatula and flip the crepe over.

8. Cook the underside for 10 to 15 seconds or until it is set, dry and browned in spots.

9. Slide the crepe onto a flat plate and cover with a piece of wax paper.

10. Repeat with the remaining batter, brushing the pan with more butter as needed, and stacking the crepes between wax paper. The crepes may be made up to 3 days ahead. Cover with plastic wrap and refrigerate. Bring to room temperatrue before using.

For the filling:

1. Put the cream cheese in a small bowl with 2 teaspoons of the lemon juice. Mix well and season with salt and pepper.

2. Using a 3-inch round cookie cutter, stamp out 4 rounds of the smoked salmon and 5 rounds of crepes.

3. Place 1 crepe on a work surface and top with a salmon round. Spread about 1 tablespoon of the cream cheese over the salmon.

4. Continue the layering, ending with a plain crepe on top.

5. Cut the stack of salmon crepes into 6 wedges and serve.


 
































































































































































































































































































 




















































































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