Thanksgiving Side Dishes

Good-bye green bean casserole and candied yams. Hello nutritious and delicious! Try some new Thanksgiving side dishes this year that feature some of the season’s bounty. Your waistline will thank you and so will your guests for these amazing flavorful dishes!

SWEET DUMPLING SQUASH WITH SOY-GLAZED JAPANESE EGGPLANT 

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  • 4 sweet dumpling squash
  • ¼ tsp. Sesame oil
  • 1 ½ tbs. low-sodium tamari (or soy sauce), divided
  • 1 tsp. coconut sugar
  • 1 ½ tbs. granulated sugar
  • 1 tbs. Vietnamese fish sauce (omit if unavailable)
  • 1 tsp. Thai chile sauce
  • ¼ cup minced onion
  • 1 tbs. minced garlic
  • ½ tsp. Peanut or canola oil
  • 1 lb. Japanese eggplant, peeled and cut into ¼-inch dice
  • ¼ cup chopped scallions
  1. Heat oven to 400°F.  Cut tops out of squashed; scrape out seeds and place flesh side up in a baking dish.
  2. In a bowl, whisk together sesame oil and ½ tbs. tamari.  Brush squash with mixture and sprinkle with coconut sugar; bake 50 minutes, or until tender.
  3. Whisk together granulated sugar, fish sauce, chile sauce and remaining soy sauce; set aside.
  4. In a skillet over high heat, sauté onion and garlic in oil until golden. Add eggplant; sauté 5 minutes, or until tender. Reduce heat and stir in sauce.  Remove from heat and stir in scallions.  Spoon into each squash.

Makes 4 servings: Per serving: 230 Calories; 2.2 (g) fat; 51.9 (g) carbs; 3.7 (g) protein

OVEN-ROASTED VEGETABLES

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  • 1 eggplant, sliced into ¼-inch rounds
  • 3 zucchini, sliced lengthwise into 3-4 slices each
  • Portabella mushrooms, whole
  • 1 each red, orange, yellow bell pepper, quartered
  • 1 sweet onion, sliced into ½-inch thick rounds
  • 1 bunch asparagus, trimmed
  1. Preheat oven to 400 F.  Line baking sheets with aluminum foil and coat with nonstick cooking spray.  Place vegetables on baking sheets and season with garlic powder.  Cook about 8 minutes per side.  Remove vegetables as they become browned on both sides – some vegetables will take longer than others.

3 servings: Per serving: 131 calories; 0.9 (g) fat; 23.9 (g) carbs; 6.6 (g) protein

RUSTIC SWEET POTATOES

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  • 4 sweet potatoes, peeled and cut into large chunks
  • 4 carrots, peeled and cut into rounds
  • 1 sweet onion, chopped
  • 1 (15 oz) can crushed pineapple (in juice)
  • 10 pitted prunes, halved
  • 1 tbs. cornstarch, mixed with 1 tbs. cold water
  1. Place all ingredients (except cornstarch mixture) into a large nonstick skillet over HIGH heat.  Bring to a boil; reduce heat to LOW, cover with aluminum foil and let simmer until vegetables are fork tender, about 30 minutes.
  2. When tender, remove the foil, increase heat to medium-high and add the cornstarch mixture.  Stir to coat the vegetables.  Cook for about 1 minute, or until the mixture thickens. Remove from heat and serve.

4 servings: Per serving: 296 calories; 9.6 (g) fat; 51.7 (g) carbs; 2.8 (g) protein

ASPARAGUS AND OYSTER MUSHROOM GRATINS WITH SPINACH CHIFFONADE

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  • 2 lb.s asparagus
  • 1 tbs. olive oil
  • 4 oz. oyster mushrooms, cut into 1/2-inch pieces (1 cup)
  • 1/4 cup nonfat milk
  • 2 large eggs, lightly beaten
  • 3/4 cup freshly grated Parmesan cheese
  • 8 large spinach leaves
  • zest of 1 lemon
  • juice of 1 lemon
  1. Preheat oven to 500F and place oven rack in top position. Toss asparagus with olive oil on baking sheet and season with sea salt and peeper. Roast 7-9 minutes. Remove from oven and cool.
  2. Coat a nonstick skillet with nonstick cooking spray and place over high heat until hot. Place the mushrooms in the skillet and cook until golden brown, about 3-4 minutes. Transfer to a bowl.
  3. Cut off asparagus tips and reserve. Place the stalks into a food processor, add milk and process 1 minute or until pureed. Transfer to bowl. Whisk in eggs and cheese and season with sea salt and pepper.
  4. Preheat oven to 375F. Coat 8 (4 oz.) ramekins with olive oil cooking spray and place ramekins onto a baking sheet. Fill the ramekins with egg mixture. Top with mushrooms and reserved asparagus tips. Bake 25-30 minutes or until golden brown on top. Cool 5 minutes.
  5. Stack 4 spinach leaves and roll lengthwise into a tight cylinder. Cut crosswise into very thin slices. Repeat with remaining 4 spinach leaves. Top each gratin with spinach chiffonade and dust with lemon zest and a few drops of lemon juice.

4 servings: Per serving: 193 calories; 10.6 (g) fat; 10 (g) carbs; 18.8 (g) protein

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