During the weeks leading up to Thanksgiving, we will post some tasty, healthy Thanksgiving meal ideas. Our first day of ideas will be for the side dishes. Who says Thanksgiving has to be all about the turkey?
Enjoy!
BASIC MILLET WITH ONION AND PARSLEY
Serves 4 to 6
This also makes a terrific recipe for other small grains like quinoa or amaranth. Just be sure to adjust the cooking time so grains are tender but not mushy.
Ingredients:
1 cup millet
6 cups water
2 tablespoons low-sodium vegetable or chicken broth
1 cup chopped onion
1/2 cup chopped parsley
Method:
Place millet and water in a large saucepan. Bring to a boil, reduce heat to medium low and simmer until tender, about 30 minutes. Drain well.
Heat broth in a large skillet over medium heat. Add onion and cook until softened, 3 to 4 minutes. Add parsley and cook 1 minute more. Stir in cooked millet and toss gently to combine. Serve immediately.
Nutrition:
Per serving (about 13oz/368g-wt.): 170 calories (15 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 30mg sodium, 33g total carbohydrate (4g dietary fiber, 2g sugar), 5g protein
CHESTNUT AND WHEATBERRY SALAD
Serves 10
A healthful and festive salad using rich, nutty chestnuts. Try grapes instead of raisins for a fresh alternative; 1 1/2 cups halved crisp red grapes will do the trick. Make sure to plan ahead and allow time for soaking the wheat berries.
Ingredients:
1 1/2 cups wheat berries
3 tablespoons apple cider vinegar
1 tablespoon reduced-sodium soy sauce
1 1/2 cups jarred roasted chestnuts, chopped
2 carrots, grated
3/4 cup raisins
1 cup chopped fresh mint
Method:
Place wheat berries in a large bowl and cover with several inches of cold water. Let soak 8 hours or overnight. Drain and rinse wheat berries and place them in a large saucepan. Cover by several inches with fresh water and bring to a boil. Lower heat, cover and simmer until wheat berries are tender and some break open, about 1 hour. Drain and cool.
In a large bowl, whisk together vinegar and soy sauce. Add wheat berries and toss. Add chestnuts, carrots, raisins and mint and toss again. Serve room temperature or chilled.
Nutrition:
Per serving (about 3oz/90g): 200 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 55mg sodium, 43g total carbohydrate (6g dietary fiber, 11g sugar), 6g protein
GREEN BEANS WITH PECANS AND CLEMENTINES
Serves 8
If Clementines are unavailable, substitute 1/3 cup freshly squeezed juice and a little zest from a navel orange.
Ingredients
1 small shallot, chopped
1 1/2 teaspoons Dijon mustard
1/4 teaspoon sea salt
Zest and juice of 3 Clementines
1 1/2 pounds green beans, trimmed
1/2 cup pecans, toasted and chopped
Method
In a blender, combine shallot, mustard, salt and Clementine juice and blend until smooth. Set aside. Steam beans on a steamer rack set over simmering water until bright green and barely tender, about 6 minutes. Transfer to a large bowl and drizzle with citrus dressing. Sprinkle with pecans and Clementine zest to taste and serve.
Nutrition
Per serving (about 4 oz/111g): 80 calories (50 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 95mg sodium, 9g total carbohydrate (4g dietary fiber, 3g sugar), 2g protein
CHARD WITH SHERRY VINEGAR AND WALNUTS
Serves 8
A few tablespoons of unsalted pumpkin seeds would make a festive garnish to this sweet and tangy greens dish; use them in place of or in addition to the walnuts if you like.
Ingredients:
1/2 cup raisins
2 tablespoons sherry vinegar
2 bunches Swiss chard, preferably rainbow, stems removed, leaves sliced
1 red onion, sliced
1/4 teaspoon sea salt
1/4 cup walnuts, toasted and chopped
Method:
Put raisins and vinegar in a small bowl with 1/4 cup boiling water. Set aside to let soak 10 minutes.
Heat a large pot over medium-high heat. Drain and reserve raisins; add liquid to the pot. Add chard a few handfuls at a time, stirring and letting the chard cook down until all of it fits in the pot. Add onion and salt, lower heat to medium, cover and cook until onion and chard are tender, 10 to 12 minutes. Stir in raisins and cook 1 minute longer. Top with walnuts and serve.
Nutrition:
Per serving (about 2oz/49g): 70 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 13g total carbohydrate (2g dietary fiber, 8 sugar), 2g protein
ESPECIALLY GOOD SWEET POTATOES
Serves 8
Everybody will say how good this is--and nobody will know how good it is for you. If you happen to have leftovers, it's also great for breakfast or dessert. For an extra sweet touch, add chopped fresh pineapple or use pineapple juice instead of orange juice.
Ingredients:
3 sweet potatoes (about 21/2 pounds), peeled and cut into 1/4-inch-thick rounds
1/2 cup raisins*
1/2 cup unsweetened flaked or shredded coconut
11/2 teaspoons freshly grated nutmeg
3/4 cup unsweetened soy milk*
1/2 cup orange juice
Method:
Preheat oven to 375°F. Layer sweet potatoes, raisins, coconut and nutmeg in a 9 x 13-inch casserole dish and then drizzle all over with soy milk and juice. Cover with foil and bake until almost tender, about 30 minutes. Uncover and bake until tender and coconut is golden brown, about 10 minutes more.
Nutrition:
Per serving (about 5oz/140g-wt.): 140 calories (20 from fat), 2.5g total fat, 1.5g saturated fat, 0mg cholesterol, 45mg sodium, 29g total carbohydrate (4g dietary fiber, 14g sugar), 3g protein
SMASHED POTATOES WITH STILTON
Serves 8
This is a rich side dish, ideal for serving with holiday roasts. Buy a larger wedge of Stilton (this recipe needs only about 1 1/2 ounces) and serve the remainder at another meal with quince spread or a jar of cranberry chutney.
Ingredients:
2 1/4 pounds small red potatoes, scrubbed and halved
2/3 cup warm milk
2 tablespoons unsalted butter
1/2 teaspoon sea salt
1/4 cup crumbled Stilton cheese
1/4 cup finely chopped toasted walnuts
Method:
Put potatoes in a large saucepan and cover with cold salted water by 1 inch. Bring to a boil over high heat, lower heat and simmer, covered, until very tender when pierced with the tip of a knife, 12 to 15 minutes. Drain and return potatoes to the pan. Add milk, butter and salt; mash with a potato masher or large fork just until mixed and chunky.
To serve, reheat potatoes if necessary (add more water or milk if they seem too stiff). Spoon onto a platter and sprinkle with Stilton and walnuts.
Nutrition:
Per serving (about 6 oz/160g): 190 calories (60 from fat), 7g total fat, 3.5g saturated fat, 10mg cholesterol, 240mg sodium, 27g total carbohydrate (3g dietary fiber, 3g sugar), 5g protein
