Low Fat Vegetables/Vegetarian Recipes
Carrot and Butternut Squash Puree
A creamy blend of pureed carrots and butternut squash makes a great low-fat side dish at any Thanksgiving or holiday table.
Healthy Summer Vegetable Saute
This healthy summer vegetable saute uses a little heart-healthy olive oil in the skillet, which adds almost no saturated fat to these delicious vegetables. Enjoy these veggies with some grilled fish, chicken or lean pork.
The Benefits of Eating Beans
Beans are a perfect low-fat food. Eating one cup of cooked beans each day provides nearly half the recommended daily dose of fiber, which can help keep us full for longer and therefore reduce the amount of calories we consume.
Sauteed Green Beans and Leeks
A simple sautéed dish of green beans and leeks smothered in tangy tomatoes, making a highly nutritious low fat side dish.
Butternut Squash and Farro Salad
This butternut squash and farro salad makes a wonderful vegetarian side dish or main dish.
A light and delicious side dish of jasmine rice, edamame, lemon and mint.
Tomato Rice Salad
An easy-to-make salad of whole grain rice, tomatoes, red onion, and cilantro.
Pea and Mint Salad
A sweet-tasting salad of sugar-snap peas, green peas and freshly chopped mint in a light vinaigrette.
Winter Vegetable Soup
Make use of delicious and nutritious winter root vegetables in this thick and delicious soup. Perfect for the coldest winter's day.
Lemon Cilantro Quinoa
A flavorful side dish of quinoa, accented with fresh lemon juice and cilantro.
Low Fat Hot Artichoke Dip
A tangy and delicious low fat hot artichoke dip that's perfect for parties and entertaining.
On the Side: What to Serve with Low Fat Meals
Don't blow your low fat eating by piling on unhealthy side dishes. Find out what kinds of side dishes can keep you on track with your low fat diet.
Begin With Chickpeas
Packed with protein and fiber, chickpeas, also known as garbanzo beans, are a perfect low fat food Most of the recipes featured are meatless.
Butternut Squash Salad
A butternut squash salad is a great fall or winter salad. Make it vegetarian by using vegetable broth instead of chicken broth.
Roasted Carrots and Parsnips
Perfect as a holiday side dish, these roasted parsnips and carrots go well with any turkey, pork, beef or chicken dish. With just a tablespoon of heart-healthy olive oil, they make a great low-fat side dish.
Curried Cauliflower and Potatoes
Curried cauliflower and potatoes makes a tasty and filling low-fat, hihg-fiber vegetarian dish.
Acorn Squash Rings
Sweet, delicious and nutritious, these acorn squash rings are glazed with a blend of maple syrup and orange marmalade, and without a pat of butter in sight.
Roasted Butternut Squash
Enjoy a nutritious wedge of roasted butternut squash as a perfect fall or winter side dish. Glazed with a mix of orange juice and maple syrup, and sprinkled with cinnamon, you can enjoy a deliciously low fat vegetable treat.
Available year round, the ubiquitous tomato comes into its own in the summer. Find out how to choose tomatoes, store tomatoes and prepare tomatoes for all manner of dishes.
Asparagus 101 - How to Cook and Eat Asparagus
Fresh asparagus at the grocery stores is a sure sign of spring. Full of vitamins and antioxidants, asparagus is a nutritional power house. It fits well into a low fat diet, provided you don't smother it with high fat sauces. So how do we cook and eat this wonderful spring time vegetable so that it remains crisp yet tender?
Reduced Fat Mushroom Onion Gravy
Make a flavorful reduced fat mushroom onion gravy to accompany your Sunday or holiday roast. Lower the fat by using fat-free chicken broth or defatted drippings from the meat.
Low Fat Roasted New Potatoes
Serve some low fat roasted new potatoes with a Sunday lunch or holiday meal. Using just a little heart-healthy olive oil is enough to make great roasted potatoes.
Colcannon, an Irish dish made with cabbage or kale and mashed potatoes, makes a great side dish on St. Patrick's Day. This low fat colcannon omits butter and cream, using fat free milk and fat free cream cheese instead.
Brussels Sprouts and Chestnuts
This classic pairing of Brussels Sprouts and chestnuts makes an ideal low fat side dish for your Christmas roast.
Roasted Vegetables, with a drizzle of heart-healthy olive oil, make an ideal accompaniment to low fat chicken or fish dishes, or simply toss with some pasta for a healthy complete vegetarian meal
Sweet Potato Fries
These low fat sweet potato fries are baked in the oven, and make a delicious low fat side dish. Or simply enjoy them on their own with a dollop of ketchup.
Garlic Mashed Potatoes
Garlic mashed potatoes can be creamy and flavorful without all that butter and cream. Try this version for your holiday table, or as a side dish for any occasion.
Low Fat Mashed Sweet Potatoes
Enjoy low fat mashed sweet potatoes by leaving out the butter and adding flavor in other ways. Here, I use orange juice, a little brown sugar, plus cinnamon and ginger.
Non-Fat Orange Sweet Potatoes
Try this healthy sweet potato side-dish from About.com's Guide to Walking
These low fat potato skins feature reduced fat cheese and fat-free sour cream. Potato skins make a great appetizer for Super Bowl Sunday. Of course, you can enjoy them at any other time too.
Low Fat Potato Salad with Asparagus
Tender baby red potatoes and crisp green asparagus tips, topped with slices of red onion and drizzled in a low fat vinaigrette dressing.
Eggplant Dip - Baba Ghanoush
Low in saturated fat and with no cholesterol, this eggplant dip, or Baba Ghanoush, makes a delicious and nutritious appetizer to enjoy with fresh-cut vegetables or whole wheat pita bread.
Fruits and Veggies: More Matters
Recipes from the revamped national 5 A Day program, encouraging us to eat a colorful variety of fruits and vegetables each day.
Red, orange and yellow tomatoes sprinkled with chopped scallions and fresh basil, drizzled with a balsamic vinegar-based vinaigrette.
Chopped Tomato Salad
A simple and refreshing fat-free chopped tomato salad.
Confetti Rice Salad
A tasty, low fat rice salad with sweet corn, black beans, chopped red pepper, green onions, parsley, and a cumin-accented vinaigrette dressing.
Three Bean Salad
A colorful three bean salad featuring steamed green beans, cannellini beans and kidney beans, tossed in a light vinaigrette.
Tomato and Asparagus Salad
Wedges of ripe tomato, crisp green asparagus spears and slivers of red onion drizzled with a cumin-accented dressing.
Cider-Glazed Brussels Sprouts
Cooked until just crisp tender, then sauteed with garlic, red onion and apple cider, these Cider-Glazed Brussels Sprouts may make you change your mind about this much-maligned vegetable. They make a perfect side dish at Thanksgiving and Christmas.
Sweet orange-glazed carrots make a perfect low fat side dish for your Thanksgiving or Christmas table, or with any special meal.
Sautéed Green Beans
A low fat alternative to green bean casserole, these sautéed green beans would make a nice side dish at your holiday table.
Low Fat Quinoa Salad
Quinoa may be a recent addition to our grocery stores but it's actually an ancient food relied upon by the Incas. Quinoa, though thought of as a grain, is actually a seed. It's an excellent source of protein, iron and many other vitamins and minerals. Enjoy this low fat quinoa salad as a great side dish or lunch.
Mexican Rice and Beans
An easy low fat side dish of Mexican-style rice and beans
Low Fat Guacamole
Make this rich and creamy low fat guacamole and save a bunch of fat calories. How? By using peas with a smaller amount of avocado.
Low Fat Macaroni Salad
A creamy low fat macaroni salad that's perfect for cookouts and picnics.
Low Fat Potato Salad
A low fat creamy, tangy potato salad made with small white potatoes, and red onion, with a yogurt and mustard-mayonnaise dressing.
Low Fat Chick Pea and Tomato Salad
A low-fat salad made with nutty-tasting chick peas (garbanzo beans) combined with tomatoes, green onions and mint in a lemon-vinaigrette dressing.
Low Fat Picnic Potato Salad
A creamy yet low-fat picnic potato salad that features white potatoes, chopped eggs and green onions.
Low Fat Corn, Black Bean and Tomato Salad
A simple low-fat summery salad of corn, black beans and grape tomatoes in a southwestern-style dressing.
Tomato Cucumber Salad
A simple and refreshing tomato cucumber salad with a light balsamic vinegar dressing and fresh basil.
Green Bean and Tomato Salad
A refreshing green bean and tomato salad with fresh chopped basil and a light vinaigrette dressing.
Healthy Green Bean Casserole
A slimmed down version of a holiday classic, this healthy, low fat green casserole uses fresh green beans, and dispenses with canned soup and fried onions. Instead, this healthy green casserole has a fresh-tasting mushroom sauce and is topped with sauteed onions and whole-grain bread crumbs.
Sautéed Beet Greens
A simple and nutritious sauteed greens recipes using beet greens, although spinach, kale or collard greens would be just as easy to prepare this way.