The Duke Diet & Fitness Center nutrition team has assembled some delicious and healthy side dishes you can incorporate into your Thanksgiving menu this year. Remember to follow CDC Guidelines for celebrating family gatherings, that way you can celebrate while staying safe.
Incorporate some healthy and mindful side dishes into your holiday celebrations this year.
Servings: 16
Serving Size: 2 tablespoons
12-ounce bag of cranberries (fresh or frozen)
10 ounces of seedless black grapes
¼ cup of maple syrup
½ teaspoon of ground cinnamon
¼ teaspoon of salt
¼ teaspoon of ground black pepper
2 rosemary sprigs
1 tablespoon of extra-virgin olive oil
1 tablespoon of red wine vinegar
1. Preheat broiler to high.
2. Combine the first 7 ingredients on a jelly-roll pan; toss to coat.
3. Broil 4 minutes or until the fruit begins to brown (do not stir).
4. Drizzle with oil and vinegar; toss gently.
Calories: 45
Fat: 1 g (0 g Saturated)
Carbohydrate: 9 g (Fiber 1 g, Sugar 7 g)
Protein: 0 g
Sodium: 40 mg
0.25 Fr
Green Bean Casserole w/ Madeira Mushrooms
Servings: 12
Serving Size: ½ cup
1½ pounds of green beans cut into 2-inch pieces
4 teaspoons of olive oil, divided
2 teaspoons of minced garlic
3 cups chopped sweet onion
1 medium yellow onion (1 cup of roasted crispy onions, sliced)
1 teaspoon of chopped fresh thyme
8 ounces of shiitake mushrooms, stemmed & sliced
8 ounces of pre-sliced button (white) mushrooms
1/3 cup of Madeira wine (dry sherry)
¼ teaspoon of salt
¼ teaspoon of ground black pepper
3 tablespoons of all-purpose flour
1 cup of fat-free and reduced-sodium chicken broth
¼ cup of grated parmesan cheese
Calories: 80
Fat: 2.5 g (Sat. 0.5g)
Carbohydrate: 13 g (Fiber 3g, Sugar 5g)
Protein: 3 g
Sodium: 100 mg
1V, .5P, .5F
Sage Apple Cornbread Stuffing
Servings: 9
Serving Size: ½ cup
For cornbread:
⅔ cup of all-purpose flour
⅓ cup of whole-grain cornmeal
⅓ cup of whole wheat flour
2½ teaspoon of baking powder
2 teaspoon of honey
⅔ cup of skim milk
1 egg
2 tablespoons of butter
For stuffing:
¾ cup of chopped yellow onion
¾ cup of diced celery
¾ cup of chopped apples
½ cup of chopped fennel (bulb only)
1 cup of low-sodium, low-fat chicken stock
4 teaspoons of chopped fresh sage (1¼ teaspoon of dried)
2 teaspoon of chopped fresh parsley (¾ teaspoon of dried)
Black pepper to taste
Dash of salt
Cornbread (can be done a day ahead):
Stuffing:
1. Crumble cornbread into a sprayed square baking pan.
2. Sauté the onions, celery, apples, and fennel in a pan with cooking spray until onions are translucent.
3. Add the chicken stock, sage, parsley, pepper, and salt and let simmer a few minutes. Pour mixture over cornbread in a baking pan and mix well. If needed, add more stock or water until bread is moist.
4. Bake for 30-45 minutes or until set.
Calories: 120
Fat: 3.5 g (Sat. 2g)
Carbohydrate: 20 g (Fiber 2g, Sugar 4g)
Protein: 4 g
Sodium: 150 mg
1 S, 0.25 V, 0.5 F
Pumpkin-Chocolate Torte
Servings: 10
Serving Size: 1 slice
Ingredients:
¾ cup of semisweet chocolate chips, divided
1 tablespoon of unsalted butter
1 tablespoon of canola oil
3 large eggs
2 large egg whites
1 cup of canned unseasoned pumpkin puree
½ cup of sugar
½ cup of unsweetened cocoa powder
1 teaspoon of vanilla extract
¾ teaspoon of pumpkin pie spice
¼ teaspoon of salt
Directions:
Tips: Melt chocolate chips in a small bowl in the microwave on medium for 1 minute. Stir, and then continue microwaving on medium, stirring every 20 seconds until melted. Making Ahead: Torte can be refrigerated for up to 1 day in advance.
Calories: 170
Fat: 8 g (Sat. 4g)
Carbohydrate: 23 g (Fiber 3 g, Sugar 18 g)
Protein: 4 g
Sodium: 95 mg
0.25P, 1.5 F
Are you concerned about your nutritional health during the holidays? Join Duke Health and Well-Being Registered Dietitians on December 2, 2020 for a discussion about finding new ways to tackle holiday challenges. You will gain tools and strategies to eat well and find pleasure in the season!
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