Along with the holidays comes a deep adoration for traditional dishes, such as stuffing, green beans and even the bread basket. Many of our favorites are laden with calories, fat and carbohydrates, so we tested these healthy sides in the kitchen and give them the green light as new additions to this year’s menu.
BROWN RICE STUFFING
Makes 6, ½-cup servings. Use as stuffing for poultry or pork roast, or bake tightly covered in a separate baking dish at 350 degrees for 25-30 minutes.
½ cup slivered almonds (or walnuts)
2-3 Tbsp. butter or margarine
1 medium tart red apple, cored and diced (or prunes)
½ cup chopped onion
½ cup chopped celery
½ tsp. poultry seasoning
¼ teaspoon thyme
¼ teaspoon ground white pepper
3 cups brown rice, cooked (in chicken or vegetable broth)
- Cook almonds in butter in a large skillet over medium-high heat until golden brown.
- Add apple, onion, celery, poultry seasoning, thyme and pepper. Continue to cook until vegetables are tender crisp.
- Stir in cooked rice; cook until thoroughly heated.
Fat: 13 grams (less if you use less butter and vegetable broth to cook rice)
Cholesterol: 333 mg
Carbohydrate: 30 grams
Fiber: 4 grams
Protein: 7 grams
MAPLE-ROASTED BRUSSELS SPROUTS WITH TOASTED HAZELNUTS
Makes 6 servings.
½ pounds Brussels sprouts
¼ cup olive oil
¾ teaspoon sea salt
¼ teaspoon black pepper
2 tablespoons maple syrup
½ cup toasted hazelnuts, coarsely chopped (optional)
- Preheat the oven to 375 degrees.
- Remove any yellow or brown outer leaves from Brussels sprouts; cut off the stems and cut in half.
- In a large bowl, toss the Brussels sprouts, olive oil, salt and pepper together. Once all of the Brussels sprouts are coated in oil, spread them into a 9-by-13-inch (or larger) baking dish or sheet tray to roast. You may want to line your sheet tray with foil for easy cleanup because the caramelizing process leaves a sticky residue.
- After 15 minutes, stir Brussels sprouts with a spatula or large spoon to even out the browning. After 30 minutes, stir in the maple syrup. (Steps 1 through 4 can be done a day in advance; store covered in the refrigerator. Continue with Steps 5 and 6 right before serving.)
- Continue to roast the Brussels sprouts for about 15 more minutes, or until they are fork tender (about 45 minutes total roasting time).
- Toss the roasted Brussels sprouts with the hazelnuts.
Calories: 145 calories
Fat: 9 grams
Saturated fat: 1 gram
Monounsaturated fat: 6 grams
Polyunsaturated fat: 1 gram
Carbohydrates: 14 grams
Fiber: 4 grams
Sugar: 6 grams
Protein: 3 grams
Sodium: 320 mg
PUMPKIN CHEDDAR MUFFINS
Makes 12 muffins.
1 cup pumpkin puree, canned
3 Tbsp. sour cream
1 stick butter, melted, then cooled slightly
2 cups flour
1 tsp. black pepper
1 ½ tsp. baking powder
¼ tsp. cayenne
½ c. brown sugar
5 oz. extra sharp or raw milk cheddar cheese, grated
- Preheat the oven to 375 degrees. Line muffin tin with paper muffin liners and set aside.
- Mix together pumpkin and sour cream until evenly combined. Whisk in eggs and butter until mixture is smooth, and set aside.
- Whisk together flour, pepper, baking powder and cayenne until evenly combined. Whisk in brown sugar, then pour wet ingredients into dry and stir to combine. Batter will be fairly thick, not runny. Stir in 3/4 of the grated cheese.
- Spoon batter into muffin cups, filling to the top. Sprinkle each muffin with some of the remaining cheese. Bake for 17-20 minutes, until golden-brown on top and a toothpick inserted into the middle comes out clean of any batter (it may have melty cheese on it, but you don’t want still wet batter). Let cool for 5 minutes, then remove from pan. Serve warm!