Healthy Thanksgiving Side Dishes

Thanksgiving turkey – roasted, smoked, or fried – get’s all the attention. But it’s those tasty side dishes that really make your bird sing.

Green Leaf Grill couldn’t help but join the choir and give us some great healthy side recipes to add to your family feast. The more sides, the merrier! Right?!

Classic Corn Bread Dressing

Portion:  1/2 cup      Yield:  15 servings

Ingredients

• 3 tablespoons canola oil
• 2 cups chopped white onion
• 1 1/2 cups diced celery
• 2 tablespoons finely chopped fresh thyme
• 2 tablespoons finely chopped fresh sage
• 1 teaspoon freshly ground black pepper
• 1/2 teaspoon kosher salt
• 1 pan Whole-grain corn bread, cooled
• 2 1/2 cups unsalted chicken stock
• 1/4 cup chopped fresh flat-leaf parsley
• 2 large eggs, lightly beaten
• Cooking spray

Directions

1. Preheat oven to 375°.
2. Heat a large nonstick skillet over medium heat. Add oil; swirl to coat. Add onion and celery; cook 10 minutes or until tender, stirring occasionally. Add thyme, sage, pepper, and salt; cook 1 minute, stirring frequently. Remove from heat; cool slightly.
3. Crumble whole-grain corn bread into a large bowl. Add onion mixture, stock, parsley, and eggs; stir well to combine. Spoon mixture into a 2-quart shallow glass or ceramic baking dish coated with cooking spray. Bake at 375° for 50 minutes or until lightly browned (cover with foil in the last 15 minutes of bake time if the top is getting too brown). Let dressing stand 10 minutes before serving.

Nutrition facts

Calories (kcal) 199; Protein (g) 6; Total fat (g) 10.8; Sat fat (g) 2.4; Carbohydrates (g) 20; Sodium (mg) 345

Orange Marmalade Sweet Potatoes

Portion: 1/2 cup     Yield: 8 servings

Ingredients

• 4 sweet potatoes, skins scrubbed
• 1/2 cup orange marmalade
• 1/4 cup walnuts
• Optional: any spices desired (cinnamon, garam masala, nutmeg)

Directions

1. Can be made on a stovetop or steamer.
2. Stovetop method: peel sweet potatoes and cut into 1-inch rounds, place in a steamer basket over boiling water for 10-15 minutes until very soft.
3. Slow cooker method: put 1/2 cup water in the slow cooker (or enough to cover the bottom). Cut unpeeled or peeled sweet potatoes in half and place in a slow cooker. Cook on low for 8 hours. Scrap out the peels after the potatoes are cool enough to handle.
4. Smash sweet potatoes by hand or in a mixer. Fold in orange marmalade and optional spices if desired. Garish with walnuts.

Nutrition facts

Calories (kcal) 150; Protein (g) 1.8; Total fat (g) 3.8; Sat fat (g) 0.37; Carbohydrate (g) 27.8; Sodium (mg) 47

Raw and Roasted Carrots and Fennel

Portion: 3/4 cup     Yield: 8 servings

Ingredients

• 1 large fennel bulb (halved lengthwise and divided)
• 1 bunch small carrots (heirloom if possible) with tops, divided
• 1 bunch scallions (halved crosswise and divided
• 5 tablespoons olive oil, divided
• 1/2 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper, divided
• 3 tablespoons lemon juice
• 1 cup (1 bunch) cilantro (freshly chopped, leaves and stems)
• About 3/4 cup feta cheese (crumbled)
• 1/4 cup toasted pine nuts

Directions

1. Toast pine nuts on a baking sheet at 375F for 5-10 minutes, stirring occasionally.
2. Preheat oven to 425F.
3. Cut one of the fennel bulb halves into 1/2″ thick wedges and place on a parchment paper-lined baking sheet. Trim tops from carrots and chop tops to 1 cup; set aside.
4. Scrub carrots (do not peel) and half of the carrots to fennel wedges. Add half of the scallions and 3 tablespoons of olive oil. Sprinkle with 1/2 teaspoon of each salt and pepper; toss to coat. Roast at 425F for 18 minutes or until vegetables are tender and scallions begin to char, tossing occasionally. Remove from oven; cool to room temperature.
5. Thinly slice remaining carrots, fennel, and scallions diagonally into 3-inch long pieces; place in a large bowl.
6. Add cooled roasted vegetables to raw vegetables in a bowl. Add juice, cilantro, and carrot tops; toss. Sprinkle with remaining 1/4 teaspoon each salt and pepper; drizzle with remaining 2 tablespoons olive oil, and top with feta and pine nuts.
7. Serve immediately or let stand for 1 hour

Nutrition facts

Calories (kcal):  173; Protein (g) 2.9; Total fat (g) 13.7;  Sat fat (g) 2.96; Carbohydrate (g) 10; Sodium (mg) 276; Fiber (g) 2.7

Skillet Green Bean Casserole

Potion: 1/2 cup   Yield: 8 servings

Ingredients

• 1 pound French green beans
• 2 slices whole-wheat bread
• 1/4 cup chopped flat leaf parsley (fresh)
• 3 tablespoons olive oil (divided)
• 1/2 teaspoon garlic (freshly chopped)
• 1 1/2 ounces (6 tbsp) parmesan cheese (grated and divided)
• 1/2 cup yellow onion (chopped)
• 1/2 cup white mushrooms (sliced)
• 1 1/2 tablespoons all-purpose flour
• 1/2 cup unsalted chicken stock
• 1/2 cup 2% milk
• 2 tablespoons dry sherry
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/8 tablespoon  ground nutmeg

Directions

1. Preheat broiler to high
2. Cook beans in a large saucepan filled with boiling water for 3 minutes or until crisp and tender. Plunge beans into ice water; drain well.
3. Place bread in a food processor; pulse until coarse crumbs form. Stir in parsley, 1 tablespoon oil, garlic, and 2 tablespoons of cheese.
4. Heat the remaining 2 tablespoon oil in a 10-inch cast-iron skillet over medium heat. Add onion and mushrooms; sauté for 8 minutes. Stir in flour; cook 1 minute. Stir in stock, milk, and sherry. Bring to a simmer; cook 3 minutes.
5. Remove pan from heat; stir in remaining 4 tablespoons of cheese, salt, pepper, and nutmeg. Add beans to pan; toss to coat.
6. Sprinkle evenly with bread crumb mixture. Broil for 2 minutes.

Nutrition facts

Calories (kcal) 124; Protein (g) 6; Total fat (g) 7.1; Sat fat (g) 1.6; Carbohydrates (g) 11; Sodium (mg) 241; Fiber (g) 2

Enjoy your Thanksgiving feast with a healthy tune!