Healthy Side Dishes

Diet | Recipes

Posted on March 18, 2014 by Jenny Cromack

If you’re short of ideas of how to bulk up a meal without adding loads of heavy carbs, or want some inspiration with your veggies check out our healthy side dishes. My favourite is the spice mushrooms, but the spinach dish has some additional protein and healthy fats from the pine nuts.

Spicy Mushrooms

Kcal 96, Protein 4, Carbs 4 fat 7, Sat 1g

Serves 4
Ingredients Process
  • 2 tbsp wholegrain mustard
  • 2 tbsp olive oil
  • 2 tbsp Worcestershire sauce
  • 2 garlic cloves, crushed
  • 8 large flat mushrooms
  • 1 tsp paprika
  • 140g bag mixed salad leaves
  1. Preheat the oven to 200C/Gas 6/fan oven 180C. In a large bowl, mix together the mustard, oil, Worcestershire sauce and garlic, then season with salt and freshly ground black pepper.
  2. Add the mushrooms to the mixture and toss well to coat them evenly. (You can do this ahead and let them marinate while you prepare the rest of the meal.) Place them stalk-side up in a roasting tin and sprinkle over the paprika. Bake for 8-10 minutes.
  3. Divide the salad leaves between four serving plates. Put two mushrooms on each plate and spoon over the juices. Serve straight away.

 

Green Beans With Griddled Tomatoes

Kcal 47, Protein 2g, Carbs 3g, fat  3g, Sat 0g

Serves 8
Ingredients Process
 

  • 500g green beans, topped and tailed
  • 2 tbsp olive oil
  • 2 garlic cloves, thinly sliced
  • 2-3 bunches cherry tomatoes on the vine

 

  

  1. Cook the green beans in a pan of boiling salted water for 6-8 mins until just tender. Drain and quickly cool under cold running water. Set aside.
  2. Heat the oil in a large pan, then add the garlic and cook quickly until lightly browned. Add the beans, stir well, cover and leave to reheat. Meanwhile, cook the tomatoes on the grill bars until softened and slightly browned. Tip the beans into a serving bowl and top with the tomatoes. Sprinkle with a little sea salt and serve.

 

 

Spinach With Pine Nuts & Garlic

Kcal 127, Protein 6g, Carbs 3g, fat  10g, Sat 1g

Serves 6
Ingredients Process
 

  • 1kg fresh spinach, or 500g frozen leaf spinach
  • 3 tbsp olive oil
  • 3 tbsp pine nuts
  • 2 garlic cloves, finely chopped or crushed

 

  

  1. Wash the spinach thoroughly and add to a large pan. Pour over a little boiling water, cover tightly and cook for 2-3 mins, until the leaves have wilted.
  2. Tip into a colander and drain well. Use the side of a small plate to press the spinach down to extract the last of the water. If using frozen, defrost in the microwave and drain.
  3. Meanwhile heat the oil, add the pine nuts and fry until golden. Add the garlic and fry briefly, then stir in the spinach and stir until heated through. Season and serve in a warm side dish.