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On Your Holiday Table
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Cheese
Batter Rolls Corn Pudding Fresh Fruit With Balsamic Vinaigrette Green Bean & Artichoke Casserole Holiday
Peppers Holiday
Rice Pilaf Sautéed
Peas And Celery Skinny
Mashed Potatoes Spirited Sweet Potato Casserole Spoonbread Sweet Potato Casserole With Praline Topping
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The big challenge of holiday meals is not
how to fit the turkey in the oven or the guests around the table. The tricky
issue is what side dishes to serve. For most meals, the entrée is the
point. For holiday meals, when the meat dish is traditional and remains unchanged through
the years, the side dishes can generate excitement. Deciding which to serve can be
perplexing. There are many options – different textures, flavors, colors and family
favorites – and at holiday time, variety and abundance is key. Side dishes can make up an important part of a healthful, nutritious meal. In fact, they are generally based on foods that are the central focus of the mostly plant-based diet recommended by the American Institute for Cancer Research. A diet rich in vegetables, fruits, whole grains and beans has been found to protect against many types of cancer as well as other chronic health problems like heart disease. The nutritional challenge with holiday side dishes, of course, is the amount of sugar or saturated fats called for in many traditional recipes. But sweet potatoes, for example, don't need to be candied or swimming in butter to taste good. Instead, make a dressing for baked sweet potatoes by whisking together 2 teaspoons canola oil, 4 tablespoons orange juice, 1 teaspoon grated orange zest and 4 teaspoons fresh lemon juice. Cooked beets make a festive composed salad when cut into matchsticks and mixed with orange slices cut into half-circles and paper-thin slices of fennel. Chill the ingredients separately, then combine them later with a light olive oil and sherry vinegar dressing. Serve the salad on a bed of arugula or watercress. Red cabbage and apples add vibrant color and a sweet and sour crunch to the holiday table. Cruciferous vegetables like cabbage are rich in cancer-protective substances, and apples provide a good source of fiber and quercetin, a powerful cancer-fighting substance. This holiday season, let the side dishes come out of the wings and take center stage. AICR
OREGON
HOT APPLE CIDER 8 whole cloves Bundle cloves in small piece of cheesecloth. Tie cheesecloth to form a small sack. Combine cider, cherries, cranberries, cinnamon and cheesecloth sack in large saucepan. Heat just to a simmer; do not boil. Remove cheesecloth sack and discard. Add pear just before serving. Makes 8 Servings. Per (1-cup) Serving: 180 Cal; 1 g Total Fat; 48 g Carb; 00 mg Cholesterol; 10 mg Sodium; 2 g Fiber; 1 g Protein; 2 g Sugar. Exchanges: 3 Fruit.
AZTEC PLATTER Quinoa-Corn Salad: 1 cup quinoa, well rinsed Bean Salad: 1 (16 oz) can pinto, pink, or kidney beans,
drained and rinsed Garnishes: Pumpkin seeds Bring 2 cups of water to a boil in a heavy saucepan. Add the quinoa and simmer gently, covered, for 15 minutes. When the quinoa is done, remove it from the heat, fluff it with a fork and transfer it to a mixing bowl. Combine the quinoa with the remaining ingredients for the quinoa-corn salad and toss well. While the quinoa is cooking, combine all the ingredients for the bean salad in another bowl and toss together. To assemble the Aztec Platter: Transfer the quinoa-corn salad onto a large platter and spread evenly to within an inch or so from the edge. Pushing the salad outward from the center, make a well in the center of the platter, about 5-inches in diameter. Mound the bean salad into the well, and sprinkle it with a handful of pumpkin seeds. Arrange olives and pepper strips around the edge of the platter. Makes 6 Servings. Per Serving: 233 Cal; 4 g Total Fat; 40
g Carb; 00mg Cholesterol; 9 mg Sodium; 9 g Protein. Exchanges:
CREAMY
APPLE SQUASH SOUP 3 cups squash purée, fresh or canned In a blender, combine squash purée, broth, applesauce, flour, nutmeg and onion. Blend until smooth. Transfer to covered pot, and simmer 30 minutes. Remove from heat, stir in buttermilk, salt and pepper. Heat 5 minutes more and serve. Makes 4 Servings. Per Serving: 85 Cal; 1 g Total Fat (1/2
g Sat Fat); 19 g Carb; 1 mg Cholesterol; 203 mg Sodium; 70 mg Calcium;
RED
CABBAGE WITH APPLES 2 tsp. canola oil Heat oil in Dutch oven or deep pan over
medium heat until hot. Add the apples and cook for 5 minutes, stirring occasionally. Stir
in the remaining ingredients. Heat the mixture to boiling. Reduce heat, cover, and simmer
35 minutes, or until the cabbage is tender. Add salt and pepper, to taste. Makes
6 servings.
FRESH
FRUIT WITH BALSAMIC VINAIGRETTE 1/4 cup orange juice In a jar with a tight-fitting lid, combine the first seven ingredients; shake well. Refrigerate for 1 hour. Line a platter with lettuce and arrange fruit over lettuce; drizzle with dressing and serve immediately. Makes 6 Servings. Per (3/4 Cup): 191 Cal; 7 g Total Fat (1 g Sat Fat); 34 g Carb; 00 mg Cholesterol; 102 mg Sodium; 7 g Fiber; 2 g Protein. Exchanges: 2 Fruit; 1-1/2 Fat.
1 can (16-ounces) jellied cranberry sauce In a bowl, combine all ingredients. Fill foil-lined muffin cups 2/3 full. Cover and freeze until firm, about 3 hours. Yield: 16 Servings. Per Serving: 90 Cal; 2 g Total Fat (1 g Sat Fat); 18 g Carb; 6 mg Cholesterol; 23 mg Sodium. Exchanges: 1 Fruit.
CORN
RELISH SALAD 2 cups fresh or frozen corn kernels In a large bowl, combine the first six ingredients. In another bowl, combine the artichokes, salad dressing. basil, garlic powder, oregano and lemon-pepper. Add to corn mixture and toss gently. Cover and refrigerate for at least 6 hours before serving. Makes 10 Servings. Per (3/4-cup) Serving: 68 Cal; 2 g Total Fat; 13 g Carb; Trace Cholesterol; 193 mg Sodium; 2 g Fiber; 2 g Protein. Exchanges: 1 Starch.
SKINNY
MASHED POTATOES Nonstick cooking spray Coat a 1-1/2-quart casserole with cooking spray; set aside. Peel and cut up potatoes. In a covered Dutch oven, cook potatoes in boiling salted water for 20 to 25 minutes, or until tender; drain. Transfer potatoes to a large mixing bowl. Beat potatoes with an electric mixer on low speed. Add ranch dip, margarine, salt, and pepper. Fold in parsley. Spoon the potato mixture into the prepared casserole. If desired, cover and chill for up to 24 hours. Bake in 350°F oven for 50 to 60 minutes or until heated through. If desired, garnish with additional parsley. Makes 8 to 10 Servings. Note: Nutritional values based on 10 Servings. Per Serving: 151 Cal; 4 g Total Fat (1 g Sat Fat); 26 g Carb; 5 mg Cholesterol; 122 mg Sodium; 3 g Protein; 2 g Fiber; 3 g Sugar. Exchanges: 2 Starch; 1 Fat.
ALMOND-CRANBERRY SQUASH BAKE 4 cups hot mashed butternut squash
(about 2 lbs uncooked To bake winter squash for mashing, cut the squash in half; scoop out and discard seeds. Place cut side down in a spray-coated baking dish. Bake, uncovered, at 350°F for 45 to 60 minutes or until tender. Cool slightly. Scoop squash out of shell and mash. A 1-pound squash will yield about 2 cups mashed squash. In a large bowl, combine the squash, 2 tablespoons of the butter, salt, cinnamon, allspice and nutmeg; mix well. Transfer to a 2-quart baking dish which has been sprayed with a nonstick cooking spray. Stir cranberry sauce until softened; spoon over squash. Combine almonds, brown sugar and remaining butter; mix well. Sprinkle over cranberry sauce. Bake, uncovered at 350°F for 50 to 60 minutes, or until golden brown and bubbly. Makes 8 Servings. Per Serving: 238 Cal; 8 g Total Fat (2 g Sat Fat); 41 g Carb; 10 mg Cholesterol; 199 mg Sodium; 386 mg Potassium; 6 g Dietary Fiber; 3 g Protein. Exchanges: 1-1/2 Starch; 1-1/2 Fruit; 2 Fat.
SPIRITED
SWEET POTATO CASSEROLE 2-1/2 pounds sweet potatoes Preheat oven to
375°F. Bake potatoes 50 to 60 minutes or until very tender. Cool 10 minutes;
leave oven on. Scoop pulp from warm potatoes into large bowl; discard potato
skins. Add margarine to bowl; mash with potato masher until potatoes are fairly
smooth and margarine has melted. Stir in milk, brown sugar, bourbon or apple juice,
cinnamon and vanilla; Beat egg whites with electric mixer at high speed until soft peaks form. Add salt; beat until stiff peaks form. Fold egg whites into sweet potato mixture. Spray a 1-1/2-quart soufflé dish with nonstick cooking spray. Spoon sweet potato mixture into dish; top with pecans. Bake 30 to 35 minutes or until casserole is puffed and pecans are toasted. Serve immediately. Makes 8 Servings. Per Serving: 203 Cal; 5 g Total Fat (1 g Sat Fat); 35 g Carb; Trace Cholesterol; 202 mg Sodium; 3 g Protein. Exchanges: 2 Starch/Bread; 1 Fat.
CHEESY
GREEN BEANS 1 lb fresh green beans, broken into
2-inch pieces Combine green beans, water and onion soup mix in medium saucepan. Bring to a boil and reduce heat to med-low and cook until tender, about 15 minutes. Drain beans; stir in butter, toasted almonds and cheese. Spoon into serving dish and sprinkle with paprika. Makes 6 servings. Sorry folks ~ Those of you on sodium restricted meal plans should skip this one. Per Serving: 126 Cal; 8 g Total Fat; 11 g Carb; 2 mg Cholesterol; 617 mg Sodium. Exchanges: 1 Veg; 2 Fat.
CORN PUDDING 3 Tbsp flour Preheat oven to 325°F. Spray a shallow 1-1/2-quart baking dish with nonstick cooking spray. Place the flour in a large saucepan, and gradually whisk in the milk over medium heat until no lumps remain. Bring to a boil, reduce to a simmer and cook, whisking frequently, until the mixture is very slightly thickened, about 2 minutes. Remove from the heat. In a medium bowl, whisk together the whole eggs, egg white, sugar, salt, thyme, and pepper. Gradually whisk about 1/2 cup of the hot milk mixture into the egg mixture, whisking constantly. Whisk the warmed egg mixture back into the saucepan and cook, whisking constantly, just until the mixture is thick enough to coat the back of a spoon, about 3 minutes. Stir in the corn. Spoon the mixture into the prepared baking dish and place the baking dish in a large roasting pan. Add enough hot water to the roasting pan to come halfway up the sides of the baking dish and bake for 50 to 55 minutes, or until the pudding is just set. Remove the corn pudding from the water, sprinkle the parsley on top, and serve. Makes 10 Servings. Helpful Tip: You can prepare the corn pudding 2 hours ahead and hold it at room temperature. Canned corn kernels can be substituted for the frozen. Be sure to drain the corn well to avoid a watery pudding. Per (1/2-Cup) Serving: 124 Cal; 2 g Total Fat (1 g Sat Fat); 23 g Carb; 44 mg Cholesterol; 210 mg Sodium; 6 g Protein. Exchanges: 1-1/2 Starch.
SAUTÉED
PEAS AND CELERY 1 Tbsp olive oil In a large skillet, heat oil over medium heat. Add onion and cook about 5 minutes or until tender. Add celery and cook about 3 minutes, or just until tender. Increase heat to medium high. Add peas and cook for 3 to 5 minutes more or until peas are heated through. Remove from heat. Stir in celery leaves, salt, and pepper. Makes 8 Servings. Per Serving: 82 Cal; 2 g Total Fat; 12 g Carb; 00 mg Cholesterol; 221 mg Sodium; 5 g Protein; 4 g Protein; 5 g Sugar. Exchanges: 1 Starch.
HOLIDAY
PEPPERS 1 tsp olive oil In a large nonstick skillet over medium heat, heat the oil until hot but not smoking. Add the bell peppers and cook, stirring frequently, until the peppers are almost tender, about 5 minutes. Stir in the garlic and cook until the garlic is fragrant, about 1 minute. Add the orange zest, orange juice, tomato paste, salt, oregano, and black pepper and cook, stirring frequently, until the peppers are tender and glossy, about 3 minutes longer. Spoon the peppers into a medium bowl and serve. Makes 8 Servings (4 Cups). Tip: Finely chop any leftovers and stir into egg-white scrambled eggs for a quick and easy breakfast or brunch dish. Per (1/2-Cup) Serving: 30 Cal; 1 g Total
Fat; 6 g Carb; 00 mg Cholesterol; 140 mg Sodium; 1 g Protein. Exchanges:
ORANGE-GINGER
CARROTS 1 (16-ounce) package peeled baby carrots In a large sauce pan cook the carrots, covered, in a small amount of boiling water for 3 to 5 minutes or until crisp-tender. Drain well. Meanwhile, in a small bowl stir together the orange juice, honey, and ginger; drizzle over warm carrots. Toss to coat. To serve, sprinkle with parsley and, if desired, orange peel. Makes 4 (3/4-cup) Servings. Per Serving: 67 Cal; 00 g Total Fat; 16 g Carb; 00 mg Cholesterol; 70 mg Sodium; 4 g Fiber; 1 g Protein. Exchanges: 2 Vegetables.
HOLIDAY
RICE PILAF 1 Tbsp stick margarine Melt margarine in a large nonstick skillet over medium-high heat. Add mushrooms and next 3 ingredients; sauté 5 minutes or until vegetables are tender. Set aside, and keep warm. Combine salt and broth in a large saucepan; bring to a boil. Add rice blend; cover, reduce heat, and simmer 25 minutes until liquid is absorbed and rice is tender. Stir in mushroom mixture; cook 1 minute or until thoroughly heated. Stir in toasted pecans. 14 (1/2-Cup) Servings. Per (1/2-Cup) Serving: 121 Cal; 3 g Total Fat (<1/2 g Sat Fat); 21 g Carb; 00 mg Cholesterol; 232 mg Sodium; 4 g Protein. Exchanges: 1 Starch; 1 Veg; 1/2 Fat.
ROASTED
SUCCOTASH 1 (10-ounce) package frozen baby lima beans In a 15- x 10- x 1-inch baking pan combine lima beans, corn, sweet pepper, onion, olive oil, cumin, salt, and red pepper. Bake in a 400°F oven about 25 minutes or until vegetables are tender and lightly browned, stirring after 15 minutes. To serve, sprinkle with cilantro or minced parsley. Makes 6 (1/2-cup) Servings. Per Serving: 210 Cal; 3 g Total Fat (1 g Sat Fat); 37 g Carb; 00 mg Cholesterol; 100 mg Sodium; 5 g Fiber; 11 g Protein. Exchanges: 2 Starch; 1 Veg; 1/2 Fat.
SWEET POTATO CASSEROLE WITH 3 cups cooked mashed sweet potatoes (yams) Preheat the oven to 350°F. Coat a 2-quart casserole dish with nonstick cooking spray and set aside. In a mixing bowl, blend together the potatoes, sugar, egg, egg white, evaporated skimmed milk, and vanilla extract. Place in prepared casserole dish and cover with praline Topping. Bake for 45 minutes until topping is browned and casserole is thoroughly heated. Serve. Makes 10 Servings. Ed. Note: Save those Carbs for a delicious sampling of this recipe! (You could even have it for dessert!) Per Serving With Topping: 333 Cal; 8 g Total Fat (1 g Sat Fat); 62 g Carb; 22 mg Cholesterol; 132 mg Sodium; 2 g Dietary Fiber; 5 g Protein. Diabetic Exchanges: 2 Starch; 2 Other Carbohydrate; 1 Fat. PRALINE TOPPING: 1 cup light brown sugar In a medium bowl, mix together the brown sugar, flour, and cinnamon. Add the margarine, vanilla, and pecans, stirring until crumbly.
GREEN
BEAN AND ARTICHOKE CASSEROLE 2 (16-ounce) packages frozen French-cut
green beans, thawed Preheat oven to 350°F. Spray a 3-quart oblong casserole dish with nonstick cooking spray and set aside. In a large mixing bowl, combine the green beans, artichoke hearts, bread crumbs, olive oil, garlic and cheese. Place in prepared casserole dish and bake for 30 minutes, or until lightly browned. Serve. Makes 16 Servings. Per Serving: 149 Cal; 8 g Total Fat (1 g Sat Fat); 16 g Carb; 2 mg Cholesterol; 300 mg Sodium; 4 g Protein; 2 g Dietary Fiber. Exchanges: 1/2 Starch; 1 Veg; 2 Fat.
CARROT
PUDDING 3 egg yolks Topping: **Original recipe called for unsalted butter, which if used, doubles the fat to 19 g per serving. We substituted a light butter (not unsalted) suitable for baking, i.e., Sunsweet Lighter Bake Butter and Oil Replacement, but did not test the recipe for taste and quality. You may want to experiment with this recipe before your holiday dinner. Preheat the oven to 300°F. Spray a 3-quart soufflé dish or a 9- x 14-inch pan with nonstick cooking spray and set aside. In the bowl of a food processor fitted with the metal blade, or an electric mixer fitted with the paddle beater, beat the egg yolks and sugar together until light and fluffy. Alternate additions of small amounts of butter and small amounts of flour, until all are incorporated. Add carrots and cheese. Pulse to blend. Pour into a bowl and fold in baking powder. Beat the egg whites until fluffy. Stir a small amount into the batter with a whisk. Fold in the remaining egg whites. Pour the mixture into prepared dish. Bake in preheated oven for 30 minutes, or until a toothpick inserted in the center of the pudding comes out clean. While the pudding is baking, sauté the walnuts in the butter for about 1 minute. Sprinkle with the sugar and top the pudding. Scoop out helpings and serve. Makes 20 (1/2-cup) Servings. Per Serving using light butter: 191 Cal; 10 g Total Fat (2 g Sat Fat); 23 g Carb; 34 mg Cholesterol; 79 mg Sodium; 219 mg Potassium; 5 g Protein; 3 g Fiber; 14 g Sugars. Exchanges: 1 Starch; 1 Veg; 2 Fat.
CHEESE
BATTER ROLLS 3-1/2 cups all purpose flour,
divided In a large mixing bowl, combine 2 cups of the flour and the yeast; set aside. In a medium saucepan, heat and stir milk, sugar, shortening, and salt just until warm (120°F to 130°F) and shortening is almost melted. Add milk mixture to flour mixture; add beaten egg. Beat with an electric mixer on low to medium speed for 30 seconds, scraping sides of bowl constantly. Beat on high speed for 3 minutes. Using a wooden spoon, stir in cheese, cornmeal, and the remaining flour. Spoon batter into a lightly greased bowl. Cover and let rise in a warm place until double in size (50 to 60 minutes). Generously grease twenty-four (2-1/2-inch) nonstick muffin cups. Stir dough down. Spoon into the prepared muffin cups, filling each about 3/4 full. Cover and let rise in a warm place until nearly double in size (30 to 40 minutes). Bake in a 375°F oven for 15 to 20 minutes or until golden brown. Cool in pans on wire racks for 5 minutes. Remove from muffin cups. Serve rolls warm or cool completely on wire racks. Makes 24 Rolls. Per Roll: 119 Cal; 3 g Total Fat (2 g Sat Fat); 18 g Carb; 15 mg Cholesterol; 201 mg Sodium; 1 g Fiber; 4 g Protein; 3 g Sugar. Exchanges: 1 Starch; 1/2 Fat.
SPOONBREAD 2-1/2 cups low-fat (1%) milk Preheat oven to 375°F. Spray a 1-1/2-quart baking pan or dish with nonstick cooking spray; set aside. In a large saucepan, combine the milk, 2/3 cup water, and the butter. Heat over medium-low heat just until small bubbles appear around the edges of the pan. Remove from the heat. In a medium bowl, stir together the cornmeal, salt, sugar and baking powder. Add the scalded milk mixture and stir well to combine. Quickly stir in the eggs. Fold in the roasted pepper and scallions. Spoon the batter into the prepared pan and bake for 25 minutes, or until the spoon bread is just set but still creamy. Serve from the pan. Makes 12 Servings. Per Serving: 100 Cal; 3 g Total Fat (1 g Sat Fat); 15 g Carb; 40 mg Cholesterol; 263 mg Sodium; 4 g Protein. Exchanges: 1 Starch; 1/2 Fat.
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