A mix of veggies, diary, grains, and lean meats provide the foundation for beautiful, simple summer suppers. Pick a delicious fish, pick a topper, and then add these two beautiful, easy sides to the plate for a well-balanced plate that's sure to please.
Creamed KaleHands-on: 18 minutes Total: 18 minutesIn this twist on creamed spinach, sturdy kale leaves come in, and loads of fat gets cut; we use flour-thickened milk and a small amount of cream chese and absolutely no heavy cream.
1 tablespoon canola oil3 garlic cloves, minced12 ounces chopped curly kale1/4 cup water1 cup 1% low-fat milk1 tablespoon all-purpose flour2 tablespoons 1/3-less-fat cream cheese1/4 teaspoon salt
1. Heat a large skillet over medium heat. Add oil; swirl to coat. Add garlic; cook1 minute, stirring occasionally.
2. Add kale and 1/4 cup water; cover and cook 10 minutes or until kale is tender, stirring occasionally. (Add more water as needed.)
3. Combine milk and flour in a small bowl, stirring with a whisk.
4. Add milk mixture, cream cheese, and salt to kale mixture; cook 2 minutes or until sauce thickens and cream cheese melts, stirring occasionally.
SERVES 4 (serving size: about 1/2 cup)
Summer Quinoa PilafHands-on: 25 minTotal: 36 minWhole-grain quinoa gets tossed with late-summer veggies for a versatile side that pairs with just about any main dish. Have leftovers? Try warming them up for breakfast and topping with a fried egg and hot sauce.
1 cup water3/4 cup uncooked quinoa, rinsed and drained1 large corn cob1 1/2 tablespoons olive oil1 cup chopped zucchini (about 1 small zucchini)2/3 cup chopped green onions3/8 teaspoon salt1/4 teaspoon black pepper
1. Combine 1 cup water and quinoa in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 12 minutes. Remove from heat; let stand, covered, for 10 minutes.)
2. While quinoa cooks, cut kernels from corn cob; set corn aside.
3. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add zucchini; sauté 3 minutes.
4. Add corn kernels and onions to pan; sauté 2 minutes.
5. Add quinoa, salt, and pepper, to vegetable mixture; stir well to combine.
SERVES 4 (serving size: about 3/4 cup)