Brussels Sprouts are a wonderful vegetable full of nutrients and excellent for health and weight loss. Too often, however, they are over-boiled and end up mushy. They should be green and crisp, marking a fantastic contrast to the softer and sweeter chestnuts. Glaze with a little broth and your memories of soggy Brussels sprouts will hopefully fade.
Preheat oven to high.
Mark chestnuts with an X on flat side and place them on a baking sheet; roast for 25-30 minutes, until tender. While still hot, remove shells and skin.
Trim Brussels sprouts and mark an X on the underside. Place in a large pot of boiling water and cook until just tender, about 8 minutes. Drain. Return to heat, add broth and peeled chestnuts; cook for 1 minute and toss to coat. Season with freshly ground black pepper. Serves 4-6 as a side dish
Calories per serve – 180
Garlic mashed potatoes can be creamy and flavorful without all that butter and cream which harm your weight loss. Try this version for your dinner table, and as an ideal side dish
Boil potatoes and garlic cloves in a large saucepan for 20 minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher until smooth. Use a little more milk if you prefer thinner mashed potatoes. Add black pepper to taste. Garnish with some chopped chives.
Calories per serve – 210
Ingredients (serves 12)
10 (2kg) white potatoes
1/6 cup extra virgin olive oil
6 garlic cloves, crushed
1 bunch lemon thyme
Cut potatoes into quarters. Place into a large saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Partially cover. Boil gently for 15 minutes, or until potatoes are almost tender. Drain. Preheat oven to 220°C. Line a large roasting pan with baking paper. Spread potatoes over roasting pan. Combine oil, garlic, and salt and pepper in a bowl. Drizzle over potatoes, making sure they are well coated. Add thyme. Roast, turning occasionally, for 45 minutes, or until tender, golden and crisp.
Calories per serve – 160
Ingredients (serves 12)
1 cup walnuts
2 x tbsp extra virgin olive oil
1/3 cup orange juice
2 tablespoons sweet chilli sauce
800g button mushrooms, sliced
2 x large avocadoes
Preheat oven to 200°C. Place walnuts onto a baking tray. Cook for 10 minutes, or until toasted. Transfer to a wooden board. Roughly chop. Shake oil, juice, sweet chilli sauce, and salt and pepper in a screw-top jar until well combined. Place mushrooms into a serving bowl. Pour over three-quarters of dressing. Toss to coat. Cover. Refrigerate for 1 hour, or until mushrooms are tender. Just before serving, peel avocados and dice flesh. Add to mushrooms with walnuts and remaining dressing. Toss gently to combine. Serve immediately.
Calories per serve – 145
1/2 cup freshly shredded horseradish
1 tablespoon Dijon mustard
1 cup non-fat sour cream
1/4 teaspoon sugar
salt to taste
1. Mix all of the ingredients together in a small bowl.
Chill well before serving. Serve with beef.
(This can be made in advance and stored in the refrigerator for up to 3 days.)
Calories per serve – 10
2 cups green beans
1/2 cup pearl onions, peeled
splash peanut oil
salt to taste
freshly ground black pepper
1 cup quartered mushrooms
1. Bring 1/2 gallon of salted water to a boil. Cook green beans and pearl onions separately in the boiling water until just tender, about 4 minutes for the beans and 8 minutes for the onions.
2. Cut the onions in half.
3. Heat oil over high heat. Add the onions, salt and pepper and cook for 1 minute. Add the mushrooms and cook for 2 more minutes. Add the green beans and cook 2 more minutes.
4. Adjust the salt and pepper to taste. Serve immediately.
Calories per serve – 40
Method of Preparation:
Recipe serves 8, calories per serving: 92. Serve with some toasted pitta bread
This dish works well as a light main meal or lunch or can be served on the side of something like chicken or steak.
Makes 4 serves – Cal per serve – 188