Lose Weight with These Delicious Low-Calorie Sides

Photo: Randy Mayor

Whittle your middle with these flavor-packed sides that pair perfectly with your main dishes. By Carolyn Williams, Ph.D., RD

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Low Calorie, High Flavor Sides

Photo: Ryan Liebe

Dieting doesn’t have to mean plain chicken paired with steamed broccoli. Check out these Cooking Light Diet side dishes that are all super quick, low in calories, but full of flavor. Pair with entrees to round out meals and stay within your calorie goal.

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Balsamic Pan-Roasted Broccoli

Photo: Randy Mayor

2 (12-ounce) packages broccoli florets + 2 tablespoons olive oil + 2 tablespoons balsamic vinegar + ½ teaspoon each salt & pepper

Heat olive oil over medium heat in a large nonstick skillet. Add broccoli; cook 8 minutes or until lightly browned, turning occasionally. Stir in vinegar, salt, and pepper. Makes 4 servings.

115 Calories

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Roasted Potatoes with Rosemary

Photo: Johnny Autry

1½ pounds small red potatoes + 1½ tablespoons olive oil + 2 tablespoons fresh chopped rosemary + ½ teaspoon each salt & pepper

Preheat oven to 425°. Cut potatoes into wedges; toss with olive oil, rosemary, and 1/2 teaspoon each salt and black pepper. Arrange on a baking sheet. Bake at 425° for 25 minutes or until tender, stirring once. Makes 4 servings.

175 Calories

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Haricot Verts with Grape Tomatoes and Feta

Photo: Becky Luigart-Stayner

12 ounces trimmed haricot verts (thin green beans) + 1 tablespoon olive oil + 2 cups halved grape tomatoes + ½ teaspoon freshly ground pepper + ¼ teaspoon kosher salt + ¼ cup crumbled feta cheese

Heat a large skillet over medium-high heat; add oil to pan. Add haricot verts; sauté 4 minutes or until crisp-tender. Add tomatoes, pepper, and salt; cook 1 minute or until tomatoes begin to soften. Top with cheese. Makes 4 servings (serving size: 1 cup haricot verts and 1 tablespoon cheese).

95 Calories

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Cilantro-Lime Black Beans

Photo: Johnny Autry

2 cups unsalted canned black beans + 1 cup minced onion + 1 tablespoon canola oil + 2 tablespoons lime juice + 1/4 teaspoon each of salt and garlic powder + 4 teaspoons chopped cilantro

Rinse and drain beans. Sauté onion in oil over medium heat; add black beans, lime juice, salt, and garlic powder. Top with cilantro.

149 Calories

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Sweet Potato Fries

Photo: Jen Causey

1 bag frozen sweet potato fries (such as Alexia Sweet Potato Fries with Sea Salt)

Bake according to package directions. Makes up to 6 servings (serving size: 3 ounces or 12 pieces)

140 Calories

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Wilted Kale with Toasted Shallots

Photo: Randy Mayor

1 pound stemmed, chopped lacinato kale + 2 thinly sliced shallots + 1 tablespoon olive oil + ¼ teaspoon each kosher salt and freshly ground pepper

Heat olive oil in a large skillet over medium-high heat. Add shallots; sauté 2 minutes or until golden brown. Add kale; cook 3 minutes or until wilted. Sprinkle with salt and pepper.

93 Calories

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Edamame with Lime-Sesame Salt

Photo: Randy Mayor

2 cups cooked shelled edamame + 2 tablespoons toasted sesame seeds + 2 tablespoons grated lime rind + 3/8 teaspoon kosher salt

Combine sesame seeds, rind, and kosher salt on a cutting board; rock knife over mixture to crush some of the sesame seeds. Toss with edamame. Makes 4 servings (serving size: ½ cup).

127 Calories

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Asparagus with Dill Vinaigrette

Photo: Randy Mayor

1 pound trimmed asparagus + 2 tablespoons chopped fresh dill + 2 tablespoons olive oil + 2 tablespoons white wine vinegar + 1 minced shallot + ¼ teaspoon each salt & pepper

Steam asparagus 2 to 3 minutes. Combine dill, olive oil, vinegar, shallot, salt and pepper; toss with cooked asparagus. Makes 4 servings.

87 Calories

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Smashed Potatoes with Chives

Photo: Karry Hosford

1½ pounds Yukon gold potatoes + ½ cup plain 2% Greek yogurt + 1 tablespoon butter + 3 tablespoons minced fresh chives + ¼ cup fat-free milk + ½ teaspoon salt

Cut potatoes into 3/4-inch pieces; steam 15 minutes or until tender. Combine potatoes, yogurt, butter, chives, milk, and salt. Mash to desired consistency.

173 Calories

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Red or White Wine

Photo: Randy Mayor

5 ounces dry white or red wine

120 calories

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Avocado-Orange Salad

Photo: Brian Woodcock

2 tablespoons orange juice + 2 tablespoons olive oil + 1/8 teaspoon ground red pepper + 4 cups chopped romaine lettuce + ½ cup thinly sliced radishes + 2 tablespoons cilantro leaves + 1 sliced peeled avocado

Combine juice, olive oil, and red pepper. Toss with lettuce, radishes, 2 tablespoons cilantro, and avocado. Makes 4 servings.

154 Calories

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Spinach-Arugula Salad with Pumpkinseeds

Photo: Jason Wallis

4 cups spinach-arugula salad mix + 1 sliced apple + 2 tablespoons roasted pumpkinseeds + 2 tablespoons olive oil + 2 teaspoons cider vinegar + 1/2 teaspoon Dijon mustard + 1/2 teaspoon honey

Combine olive oil, vinegar, mustard, and 1 honey in a large bowl, stirring with a whisk. Add salad mix, apple, and pumpkinseeds; toss.

94 Calories

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Garlic-Roasted Cauliflower

Photo: Jason Wallis

6 cups cauliflower florets + 2 tablespoons olive oil + ¼ teaspoon salt + ¼ teaspoon garlic powder

Toss cauliflower with olive oil; sprinkle evenly with salt and garlic powder. Bake at 475 degrees for 14 minutes.

130 Calories

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Rice Noodles

Photo: Becky Luigart-Stayner

2 cups cooked, drained rice noodles + 2 teaspoons minced garlic + 1 tablespoon sesame oil + 1½ tablespoons lower-sodium soy sauce + 1 teaspoon chopped green onions + 1 teaspoon chopped peanuts

Sauté garlic in sesame oil; add rice noodles. Stir in soy sauce and sprinkle with green onions and peanuts.

159 Calories

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Coconut Jasmine Rice

Photo: Randy Mayor

¾ cup uncooked jasmine rice + ¾ cup light coconut milk + ½ cup water + ¼ teaspoon salt + 2 tablespoons chopped cilantro

Combine jasmine rice, coconut milk, water, and salt in a saucepan; bring to a boil. Cover and reduce heat to a simmer; cook 15 minutes or until liquid is absorbed and rice is tender. Remove from heat; fluff rice with a fork. Stir in cilantro. Makes 4 servings.

167 Calories

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Low Calorie, High Flavor Sides

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Balsamic Pan-Roasted Broccoli

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Roasted Potatoes with Rosemary

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Haricot Verts with Grape Tomatoes and Feta

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Cilantro-Lime Black Beans

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Sweet Potato Fries

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Wilted Kale with Toasted Shallots

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Edamame with Lime-Sesame Salt

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Asparagus with Dill Vinaigrette

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Smashed Potatoes with Chives

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Red or White Wine

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Avocado-Orange Salad

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Spinach-Arugula Salad with Pumpkinseeds

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Garlic-Roasted Cauliflower

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Rice Noodles

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Coconut Jasmine Rice

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