6 Thanksgiving side dishes with a healthy twist
Thanksgiving is a time to gather and enjoy delicious food, and while turkey often takes center stage, the side dishes play an equally important role. Here are some healthier twists on traditional favorites that you can enjoy this holiday season:
Garlic Green Beans
Makes: 4 servings
Prep: 5 min Cook: 10 min
Ingredients
- 4 cups fresh or frozen green beans
- 1 tbsp olive oil
- 4 cloves garlic, minced
Preparation
Sauté together for 5-10 minutes and serve.
Nutrition Information
Serving size:About ¾ cup
Per serving:
Calories: 76; Total fat: 5g; Saturated fat: 1 g; Sodium: 7 mg; Cholesterol: 0mg; Total carbohydrates:8g; Fiber:4g; Sugars:2g; Protein:2g; Potassium:236 mg
“Candied” Sweet Potato
Sweet potato casserole and candied yams typically use cups of sugar plus marshmallows. Try this lightly sweetened sweet potato this year instead.
Makes: 4 servings
Prep: 5 min
Ingredients
- 2 small cooked sweet potatoes
- 2 tsp honey
- ½ tsp cinnamon
Preparation
Top sweet potatoes with honey and cinnamon.
Nutrition Information
Serving Size:1 potato
Per serving
Calories: 180; Total fat: 0g; Saturated fat: 0g; Sodium: 11mg; Cholesterol: 0mg;Total carbohydrates: 44g; Fiber: 6g; Sugars: 6g; Protein: 2 g;Potassium: 917mg
Whole Grain Stuffing
Makes: 10 servings
Prep: 45 min Cook: 55 min
Ingredients
- 12 oz day-old whole grain bread, cut into ¾-inch cubes
- 2 tbsp olive oil
- 2 cups chopped yellow onion
- 1 cup chopped celery
- 1 cup chopped carrot
- 2 cloves garlic, minced
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh sage
- ¾ tsp black pepper
- ½ tsp salt
- 2½ cups sodium-free chicken broth (can use vegetable broth to keep vegetarian)
- 3 tbsp unsalted butter, melted
- 2 large eggs
- Cooking spray
Preparation
Preheat oven to 400°F. Place bread cubes on a baking sheet and bake for 20 minutes. Sauté vegetables, mix with bread, add broth, and bake.
Reduce the oven temperature to 350°F.Add oil to a large skillet over medium-high heat.Add onion, celery, carrot and garlic.Sautévegetables for10 minutes,or untiltender. Remove pan from heat. Addparsley, sage,pepper and salt and stir. Addvegetablemixture tobowl withbreadand toss to combine.
In another bowl,addbroth, butter and eggs and whisk. Drizzleover breadcubesandtoss. Let sit for10 minutes,or until liquid is absorbed, stirringoccasionally.Addbreadcubesto abaking dish coated with cooking spray. Bake at 350°F for 25 minutes,or until browned.
Nutrition Information
Serving size:2/3 cup
Per serving
Calories: 210; Total fat: 9 g; Saturated fat: 3 g; Sodium: 508 mg; Cholesterol: 46mg;Total carbohydrates: 22 g; Fiber: 4 g; Sugars: 3 g; Protein: 10 g; Potassium: 222 mg
Arugula Salad With Fig & Goat Cheese
Many of us eat extra light the day of Thanksgiving so we can indulge in the big meal. But coming to the table hungry can lead to overeating, which can take away from the pleasure you enjoyed during the meal. Starting with a small salad can help keep you from feeling that way. You’ll be able to enjoy your meal without leaving the table feeling stuffed.
Makes: 4 servings
Prep: 5 min
Ingredients
- 8 cups arugula
- 8 dried figs, chopped
- 2 oz crumbled goat cheese
- ¼ cup balsamic vinegar
- ¼ cup canned Great Northern beans, rinsed and drained
- ¼ cup chopped walnuts
Preparation
Toss all ingredients and serve.
Nutrition Information
Serving size: 3 cups
Per serving:
Calories: 262; Total fat: 10g; Saturated fat: 4g; Sodium: 67mg; Cholesterol: 15mg; Total carbohydrates: 35g; Fiber: 7g; Sugars: 20g; Protein: 11g; Potassium: 691mg
Harvest Soup
Follow your salad with a healthy cup of butternut squash or lentil soup.
Makes: 1 serving
Prep: 5 min Cook: 5 min
Ingredients
- 1½ cups canned reduced-sodium butternut squash or lentil soup
Preparation
Heat butternut squash or lentil soup.
Nutrition Information
Per serving:
Calories: 153; Total fat: 4g; Saturated fat: 0g; Sodium: 436mg; Cholesterol: 0mg; Total carbohydrates: 30g; Fiber: 3g; Sugars: 6g; Protein: 3g; Potassium: 11mg
Mashed Potatoes
These mashed potatoes swap butter for olive oil and are dairy-free. Using less of the olive oil also helps keep the calorie and fat content down.
Makes: 6 servings
Prep: 5 min Cook: 25 min
Ingredients
- 2 lb cubed Yukon Gold potatoes
- 3 tbsp olive oil
- ¾ tsp salt, divided
- ⅛ tsp black pepper
Preparation
Place potatoes in a large saucepan; cover with water. Bring to a boil and cook for 20 minutes, or until very tender; drain. Cool, uncovered, for 5 minutes. Return potatoes to the pan, adding olive oil, ¾ tsp salt, and pepper; mash to desired consistency. Keep warm.
Nutrition Information
Serving Size: About 2/3 cup
Per serving:
Calories: 162; Total fat: 7g; Saturated fat: 1g; Sodium: 388mg; Cholesterol: 0mg; Total carbohydrates: 27g; Fiber: 3g; Sugars: 3g; Protein: 4g; Potassium: 394mg
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