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Until immigrants taught them to cook, the traditional meal in the anglophone world was the old chop and three veg. Even for those of us with a limited stomach capacity, there’s still a role for the traditional grilled steak or roasted drumstick, even if we can’t manage much more. However, a couple of grilled lamb chops by themselves would still look a bit sad and lonely on your plate.
Following are a range of small vegetable side dishes which will provide a few vitamins and fibre to accompany all that protein. Most can be made entirely from Crisper Essentials and/or Essential Standby Vegetables.
Before you get to this stage, you might like to brighten up your meat or chicken with one of our Tasty Marinades from the Pantry.
Perhaps, as well as a vegetable side dish, you might want to dress your meal up with a one of our Quick and Easy Sauces from the Pantry.
On their own, the following recipes are also suitable as small meals for the early recovery period or for people with a very small stomach capacity. (See Early Days after Stomach Surgery)
Meanwhile, if you’re looking for something more substantial you can explore the large range of vegetable-based dishes on this website, which can be found through the following entries:
» Essential Standby Vegetables
Alternatively, enter the name of the vegetable you have on hand in ‘Search’ to find all the recipes it can be used in.
The side dishes in this collection can be found either through their main ingredient or through their cooking method.
Recipe collections by cooking method:
Recipe collections by ingredients:
Frozen Broccoli and Cauliflower
Quick Side Dishes: Little Salads
§ Dress ½–¾ cup coleslaw mix in 1 tbsp. mayonnaise, 1 tsp. lemon juice, pepper and parsley.
§ Toss ¾ – 1 cup lettuce or spinach leaves in low-fat French or Italian salad dressing. (Optional: add 2–3 halved cherry tomatoes.)
§ Halve 4 cherry tomatoes and slice 2 mushrooms. Dress with low-fat French or Italian salad dressing.
§ Halve 4 cherry tomatoes and slice ½ Lebanese cucumber. Dress with low-fat French or Italian salad dressing.
§ Grate ½ cup carrot. Add 1 tbsp. sultanas (optional) and toss with a dressing of ½ tbsp. mayonnaise, 1 tsp. lemon juice, pepper and mild curry powder.
§ Rinse and halve ½–¾ cup canned new potatoes. Toss in 1–2 tbsp. mayonnaise, parsley and dried onion or garlic granules.
Quick Side Dishes: On the Stovetop
§ Allow 3–4 frozen broccoli florets to thaw. Stir fry in canola oil with ½ tsp. soy sauce and a little garlic powder.
§ Allow 3–4 frozen cauliflower florets to thaw. Stir fry in canola oil with a little chilli, sweet chilli sauce or mild curry powder.
§ Melt 1–2 tsp. butter or margarine in a small frying pan. Add ½–¾ cup of (frozen) Vegetable Rice or Noodles. (e.g. cauliflower, broccoli, zucchini). Sauté until cooked. Stir in 1–2 tsp. basil pesto (optional) and sprinkle with shredded Parmesan cheese.
§ Slice ½ cup carrot diagonally into thin slices. Sauté in olive oil until tender. Stir in pepper, parsley and shredded Parmesan cheese (optional).
§ Allow ½–¾ cup frozen mixed vegetables to thaw. Stir fry in canola oil with ½ tsp. soy sauce and garlic granules.
§ Allow ½–¾ cup frozen mixed vegetables to thaw. Sauté in mild curry powder melted into 1–2 tsp. butter.
§ Steam or boil ½–¾ cup canned new potatoes until heated through. Drain and stir through 1–2 tsp. basil pesto and 1–2 tsp. olive oil.
§ Sauté 1 tbsp. diced bacon in olive oil. Add ½–¾ cup halved canned new potatoes and sauté until heated through.
§ Melt 1–2 tsp. butter and stir in mild curry powder or paprika. Add ½–¾ cup chopped canned new potatoes and sauté until heated through.
§ Place 2 tbsp. instant mashed potatoes in a small bowl with ½ tbsp. skim milk powder and 1 tsp. butter and/or shredded Parmesan cheese. Add enough boiling water to reconstitute.
§ Place 3 tbsp. instant mashed potatoes in a small bowl and add just enough boiling water to reconstitute. Stir in 2 tsp. natural yoghurt with garlic granules, pepper and chives.
§ Sprinkle ¼ cup instant couscous with garlic granules, pepper and parsley. Pour on ¼ cup boiling water and let stand until water is absorbed. Sprinkle with shredded Parmesan cheese and stir through.
§ Sprinkle ¼ cup instant couscous with ¼ tsp. chicken stock powder, garlic granules, chives and parsley. Pour on ¼ cup boiling water and let stand until water is absorbed. Stir in 1 tsp. lemon juice.
Quick Side Dishes: In the Microwave
§ Halve 1 small potato along long axis. Place cut side down and slice but not all the way through. Spray with oil and sprinkle with garlic granules. Microwave for 6–8 minutes.
§ Steam ½–¾ cup sliced carrot in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp butter, garlic granules and parsley. (Variation: substitute cubed pumpkin or sweet potato for the carrot) (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Steam ½–¾ cup frozen peas in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp. butter, pepper and parsley. (Alternatively, stir in 1 tsp. basil pesto.) (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Steam ¼ cup frozen peas and ¼–½ cup chopped carrot in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp. butter, garlic granules and parsley. (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Steam ½ cup frozen peas in the microwave with a little water for 3 minutes. Drain and stir in 3–4 quartered cherry tomatoes with 1 tsp. olive oil until wilted. Sprinkle with basil.
§ Boil ½ cup frozen peas in ¼ cup water in the microwave for 5 minutes. Stir in 1 tbsp. instant mashed potatoes and 1 tsp. butter.
§ Boil ½–¾ cup frozen peas in the microwave for 5 minutes. Drain, allow to cool then mash in the small cup of a bullet blender with 1 tsp. butter, dried onion and mint or parsley. Reheat in the microwave for 30–60 seconds.
§ Boil ¼ cup frozen peas in ¼ cup water in the microwave for 3 minutes with parsley and pepper. Stir in 2 tbsp. instant couscous and let stand until the water is absorbed.
§ Steam 1/3 cup frozen corn in the microwave with a little water for 3 minutes. Drain and stir in 3–4 quartered cherry tomatoes with 1 tsp. olive oil until wilted. Sprinkle with basil.
§ Steam 1/3 cup frozen corn and ¼ cup chopped red capsicum in the microwave with a little water for 3 minutes. Drain and stir in 1 tsp. olive oil, garlic granules and parsley.
§ Steam ½ cup frozen corn (or ¼ cup frozen corn and ¼ cup frozen peas) in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp. butter, garlic granules and parsley.
§ Steam ½ cup frozen corn (or ¼ cup frozen corn and ¼ cup frozen peas) in the microwave with a little water for 3 minutes. Drain and stir in 1–2 tsp. butter with a sprinkle of shredded Parmesan cheese, garlic granules and oregano.
§ Steam ½ cup frozen corn (or ¼ cup frozen corn and ¼ cup frozen peas) in the microwave with a little water for 3 minutes. Drain and stir in 1 tbsp. mayonnaise with garlic granules, pepper and parsley.
§ Steam 3–4 frozen broccoli florets in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp butter, garlic granules and parsley. (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Boil 3–4 frozen broccoli florets in ¼ cup water in the microwave for 5 minutes. Stir in 1 tbsp. instant mashed potatoes and 1 tsp. butter.
§ Steam 3–4 frozen cauliflower florets in the microwave in a little water for 3–5 minutes. Drain, stir in 1 tsp. butter and sprinkle with shredded Parmesan cheese. (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Steam 3–4 frozen cauliflower florets in the microwave in a little water for 5 minutes. Drain, allow to cool then mash in the small cup of a bullet blender with 2 tsp. natural yoghurt, low-fat milk or butter, dried onion and pepper. Reheat in the microwave for 30–60 seconds.
§ Steam ½–¾ cup frozen mixed vegetables in the microwave in a little water for 3–5 minutes. Drain and toss in 1 tsp. basil pesto with 1 tsp. olive oil, or mayonnaise.
§ Steam ½–¾ cup frozen mixed vegetables in the microwave in a little water for 3–5 minutes. Drain and toss in 1 tsp. butter and sprinkle with shredded Parmesan cheese and parsley or chives.
§ Boil ¼ cup frozen mixed vegetables in ¼ cup water in the microwave for 3 minutes with mild curry powder. Stir in 2 tbsp. instant couscous and let stand until the water is absorbed.
§ Thaw 2 portions frozen spinach in the microwave. Stir in 1 tbsp. natural yoghurt, garlic granules and parsley.
§ Thaw 1–2 portions of frozen spinach in a small bowl in the microwave. Add 2 tbsp. instant mashed potatoes and 1 tbsp. skim milk powder or shredded Parmesan cheese (optional). Add boiling water as required to reconstitute and stir.
§ Thaw 1 portion of frozen spinach in a small bowl in the microwave. Add 2 tbsp. instant couscous with parsley and pepper. Pour on 2 tbsp. boiling water and let stand until the water is absorbed. Stir in a sprinkle of Parmesan cheese (optional).
§ Place 1 tbsp. chopped onion, 2 tsp. butter and pepper in a small bowl and microwave for 30 seconds. Add 1–2 portions of frozen spinach and microwave for 60 seconds (or until spinach is totally thawed) and stir.
Quick Side Dishes: In the Oven
§ Slice 1 medium tomato, or pierce or cut in half 4-6 cherry tomatoes. Sprinkle with basil and Parmesan cheese. Oven bake for 20 minutes.
§ Upturn 3–4 mushrooms and remove stalks. Place ½ tsp. butter or margarine in each and season with pepper, parsley and garlic granules. Oven bake for 20 minutes.
§ Slice ½ cup carrot diagonally into thick slices. Place in a bowl and toss with a little olive oil and paprika or mild curry powder. Oven bake for 20 minutes.
§ Thaw 1–2 portions of frozen spinach in the microwave. Stir in pepper, dried onion and 1 tbsp. shredded mozzarella. Upturn 2–3 mushrooms and remove stalks. Fill cavities with spinach mixture and sprinkle with shredded Parmesan cheese (optional). Oven bake for 20 minutes.
§ Place 1 tbsp. instant mashed potatoes in a small bowl with pepper and parsley and 1 tsp. shredded Parmesan cheese. Add enough boiling water to reconstitute. Remove stalks from 3–4 mushrooms and upend. Fill cavities with mashed potatoes and sprinkle with more shredded Parmesan cheese (optional). Oven bake for 20 minutes.
§ Toss ¾ cup canned new potatoes in 2 tsp. olive oil, garlic granules and parsley or chives. Oven bake for 20 minutes.
Quick Side Dishes: Crisper Essentials
§ Halve 1 small potato along long axis. Place cut side down and slice but not all the way through. Spray with oil and sprinkle with garlic granules. Microwave for 6–8 minutes.
§ Steam ½–¾ cup sliced carrot in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp butter, garlic granules and parsley. (Variation: substitute cubed pumpkin or sweet potato for the carrot) (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Slice ½ cup carrot diagonally into thick slices. Place in a bowl and toss with a little olive oil and paprika or mild curry powder. Oven bake for 20 minutes.
§ Slice ½ cup carrot diagonally into thin slices. Sauté in olive oil until tender. Stir in pepper, parsley and shredded Parmesan cheese (optional).
§ Grate ½ cup carrot. Add 1 tbsp. sultanas (optional) and toss with a dressing of ½ tbsp. mayonnaise, 1 tsp. lemon juice, pepper and mild curry powder.
§ Dress ½–¾ cup coleslaw mix in 1 tbsp. mayonnaise, 1 tsp. lemon juice, pepper and parsley.
§ Toss ¾ – 1 cup lettuce or spinach leaves in low-fat French or Italian salad dressing. (Optional: add 2–3 halved cherry tomatoes.)
§ Halve 4 cherry tomatoes and slice 2 mushrooms. Dress with low-fat French or Italian salad dressing.
§ Halve 4 cherry tomatoes and slice ½ Lebanese cucumber. Dress with low-fat French or Italian salad dressing.
§ Slice 1 medium tomato, or pierce or cut in half 4-6 cherry tomatoes. Sprinkle with basil and Parmesan cheese. Oven bake for 20 minutes.
§ Upturn 3–4 mushrooms and remove stalks. Place ½ tsp. butter or margarine in each and season with pepper, parsley and garlic granules. Oven bake for 20 minutes.
§ Thaw 1–2 portions of frozen spinach in the microwave. Stir in pepper, dried onion and 1 tbsp. shredded mozzarella. Upturn 2–3 mushrooms and remove stalks. Fill cavities with spinach mixture and sprinkle with shredded Parmesan cheese (optional). Oven bake for 20 minutes.
§ Place 1 tbsp. instant mashed potatoes in a small bowl with pepper and parsley and 1 tsp. shredded Parmesan cheese. Add enough boiling water to reconstitute. Remove stalks from 3–4 mushrooms and upend. Fill cavities with mashed potatoes and sprinkle with more shredded Parmesan cheese (optional). Oven bake for 20 minutes.
Quick Side Dishes: Frozen Peas
§ Steam ½–¾ cup frozen peas in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp. butter, pepper and parsley. (Alternatively, stir in 1 tsp. basil pesto.) (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Steam ¼ cup frozen peas and ¼–½ cup chopped carrot in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp. butter, garlic granules and parsley. (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Steam ½ cup frozen peas in the microwave with a little water for 3 minutes. Drain and stir in 3–4 quartered cherry tomatoes with 1 tsp. olive oil until wilted. Sprinkle with basil.
§ Boil ½ cup frozen peas in ¼ cup water in the microwave for 5 minutes. Stir in 1 tbsp. instant mashed potatoes and 1 tsp. butter.
§ Boil ½–¾ cup frozen peas in the microwave for 5 minutes. Drain, allow to cool then mash in the small cup of a bullet blender with 1 tsp. butter, dried onion and mint or parsley. Reheat in the microwave for 30–60 seconds.
§ Boil ¼ cup frozen peas in ¼ cup water in the microwave for 3 minutes with parsley and pepper. Stir in 2 tbsp. instant couscous and let stand until the water is absorbed.
Quick Side Dishes: Frozen Corn
§ Steam 1/3 cup frozen corn in the microwave with a little water for 3 minutes. Drain and stir in 3–4 quartered cherry tomatoes with 1 tsp. olive oil until wilted. Sprinkle with basil.
§ Steam 1/3 cup frozen corn and ¼ cup chopped red capsicum in the microwave with a little water for 3 minutes. Drain and stir in 1 tsp. olive oil, garlic granules and parsley.
§ Steam ½ cup frozen corn (or ¼ cup frozen corn and ¼ cup frozen peas) in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp. butter, garlic granules and parsley.
§ Steam ½ cup frozen corn (or ¼ cup frozen corn and ¼ cup frozen peas) in the microwave with a little water for 3 minutes. Drain and stir in 1–2 tsp. butter with a sprinkle of shredded Parmesan cheese, garlic granules and oregano.
§ Steam ½ cup frozen corn (or ¼ cup frozen corn and ¼ cup frozen peas) in the microwave with a little water for 3 minutes. Drain and stir in 1 tbsp. mayonnaise with garlic granules, pepper and parsley.
Quick Side Dishes: Frozen Broccoli and Cauliflower
§ Steam 3–4 frozen broccoli florets in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp butter, garlic granules and parsley. (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Allow 3–4 frozen broccoli florets to thaw. Stir fry in canola oil with ½ tsp. soy sauce and a little garlic powder.
§ Boil 3–4 frozen broccoli in ¼ cup water in the microwave for 5 minutes. Stir in 1 tbsp. instant mashed potatoes and 1 tsp. butter.
§ Steam 3–4 frozen cauliflower florets in the microwave in a little water for 3–5 minutes. Drain, stir in 1 tsp. butter and sprinkle with shredded Parmesan cheese. (Optional: Do not drain, allow to cool and purée in a bullet blender. Stir in seasonings. Reheat to serve.)
§ Allow 3–4 frozen cauliflower florets to thaw. Stir fry in canola oil with a little chilli, sweet chilli sauce or mild curry powder.
§ Steam 3–4 frozen cauliflower florets in the microwave in a little water for 5 minutes. Drain, allow to cool then mash in the small cup of a bullet blender with 2 tsp. natural yoghurt, low-fat milk or butter, dried onion and pepper. Reheat in the microwave for 30–60 seconds.
§ Melt 1–2 tsp. butter or margarine in a small frying pan. Add ½–¾ cup of (frozen) cauliflower rice. Sauté until cooked. Stir in 1–2 tsp. basil pesto (optional) and sprinkle with shredded Parmesan cheese.
Quick Side Dishes: Frozen Mixed Vegetables
§ Steam ½–¾ cup frozen mixed vegetables in the microwave in a little water for 3–5 minutes. Drain and toss in 1 tsp. basil pesto with 1 tsp. olive oil, or mayonnaise.
§ Steam ½–¾ cup frozen mixed vegetables in the microwave in a little water for 3–5 minutes. Drain and toss in 1 tsp. butter and sprinkle with shredded Parmesan cheese and parsley or chives.
§ Allow ½–¾ cup frozen mixed vegetables to thaw. Stir fry in canola oil with ½ tsp. soy sauce and garlic granules.
§ Allow ½–¾ cup frozen mixed vegetables to thaw. Sauté in mild curry powder melted into 1–2 tsp. butter.
§ Boil ¼ cup frozen mixed vegetables in ¼ cup water in the microwave for 3 minutes with mild curry powder. Stir in 2 tbsp. instant couscous and let stand until the water is absorbed.
Quick Side Dishes: Frozen Spinach
§ Thaw 2 portions frozen spinach in the microwave. Stir in 1 tbsp. natural yoghurt, garlic granules and parsley.
§ Thaw 1–2 portions of frozen spinach in a small bowl in the microwave. Add 2 tbsp. instant mashed potatoes and 1 tbsp. skim milk powder or shredded Parmesan cheese (optional). Add boiling water as required to reconstitute and stir.
§ Place 1 tbsp. chopped onion, 2 tsp. butter and pepper in a small bowl and microwave for 30 seconds. Add 1–2 portions of frozen spinach and microwave for 60 seconds (or until spinach is totally thawed) and stir.
§ Thaw 1–2 portions of frozen spinach in the microwave. Stir in pepper, dried onion and 1 tbsp. shredded mozzarella. Upturn 2–3 mushrooms and remove stalks. Fill cavities with spinach mixture and sprinkle with shredded Parmesan cheese (optional). Oven bake for 20 minutes.
§ Thaw 1 portion of frozen spinach in a small bowl in the microwave. Add 2 tbsp. instant couscous with parsley and pepper. Pour on 2 tbsp. boiling water and let stand until the water is absorbed. Stir in a sprinkle of Parmesan cheese (optional)
Quick Side Dishes: Canned New Potatoes
§ Rinse and halve ½–¾ cup canned new potatoes. Toss in 1–2 tbsp. mayonnaise, parsley and dried onion or garlic granules.
§ Steam or boil ½–¾ cup canned new potatoes until heated through. Drain and stir through 1–2 tsp. basil pesto and 1–2 tsp. olive oil.
§ Sauté 1 tbsp. diced bacon in olive oil. Add ½–¾ cup halved canned new potatoes and sauté until heated through.
§ Melt 1–2 tsp. butter and stir in mild curry powder or paprika. Add ½–¾ cup chopped canned new potatoes and sauté until heated through.
§ Toss ¾ cup canned new potatoes in 2 tsp. olive oil, garlic granules and parsley or chives. Oven bake for 20 minutes.
Quick Side Dishes: Instant Mashed Potatoes
§ Place 2 tbsp. instant mashed potatoes in a small bowl with ½ tbsp. skim milk powder and 1 tsp. butter and/or shredded Parmesan cheese. Add enough boiling water to reconstitute.
§ Place 3 tbsp. instant mashed potatoes in a small bowl and add just enough boiling water to reconstitute. Stir in 2 tsp. natural yoghurt with garlic granules, pepper and chives.
§ Boil ½ cup frozen peas in ¼ cup water in the microwave for 5 minutes. Stir in 1 tbsp. instant mashed potatoes and 1 tsp. butter.
§ Boil 3–4 frozen broccoli florets in ¼ cup water in the microwave for 5 minutes. Stir in 1 tbsp. instant mashed potatoes and 1 tsp. butter.
§ Thaw 1–2 portions of frozen spinach in a small bowl in the microwave. Add 2 tbsp. instant mashed potatoes and 1 tbsp. skim milk powder or shredded Parmesan cheese (optional). Add boiling water as required to reconstitute and stir.
§ Place 1 tbsp. instant mashed potatoes in a small bowl with pepper and parsley and 1 tsp. shredded Parmesan cheese. Add enough boiling water to reconstitute. Remove stalks from 3–4 mushrooms and upend. Fill cavities with mashed potatoes and sprinkle with more shredded Parmesan cheese (optional). Oven bake for 20 minutes.
Quick Side Dishes: Instant Couscous
§ Thaw 1 portion of frozen spinach in a small bowl in the microwave. Add 2 tbsp. instant couscous with parsley and pepper. Pour on 2 tbsp. boiling water and let stand until the water is absorbed. Stir in a sprinkle of Parmesan cheese (optional)
§ Boil ¼ cup frozen peas in ¼ cup water in the microwave for 3 minutes with parsley and pepper. Stir in 2 tbsp. instant couscous and let stand until the water is absorbed.
§ Boil ¼ cup frozen mixed vegetables in ¼ cup water in the microwave for 3 minutes with mild curry powder. Stir in 2 tbsp. instant couscous and let stand until the water is absorbed.
§ Sprinkle ¼ cup instant couscous with garlic granules, pepper and parsley. Pour on ¼ cup boiling water and let stand until water is absorbed. Sprinkle with shredded Parmesan cheese and stir through.
§ Sprinkle ¼ cup instant couscous with ¼ tsp. chicken stock powder, garlic granules, chives and parsley. Pour on ¼ cup boiling water and let stand until water is absorbed. Stir in 1 tsp. lemon juice.