Explore Mindful Holiday Side Dishes

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.

Roasted Cranberries and Grapes with Rosemary

Servings: 16
Serving Size: 2 tablespoons

Ingredients:

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

Directions:

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.

Nutrition Analysis per Serving:

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

Green Bean Casserole w/ Madeira Mushrooms

Servings: 12
Serving Size: ½ cup

Ingredients:

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

Directions:

1. Preheat oven to 425o.
2. Slice 1 medium yellow onion into thin slices toss in a bowl with 1 teaspoon of olive oil, and place on sprayed baking sheet; roast until onion slices are crispy.
3. Meanwhile, place beans into a large saucepan of boiling water; cook 4 minutes. Drain and rinse with cold water; drain well. Place beans in a large bowl; set aside.
4. Heat a large skillet over medium-high heat. Add remaining oil to pan; swirl to coat. Add chopped sweet onion and thyme to pan; sauté 4 minutes or until onion is tender, stirring occasionally. Add mushrooms; sauté 10 minutes or until liquid almost evaporates, stirring frequently.
   Stir in wine, salt, and pepper; cook 2 minutes or until liquid almost evaporates. Stir in flour; cook 1 minute, stirring constantly.
5. Gradually stir in chicken broth; bring to a boil. Cook 1 minute or until thick, stirring constantly.
6. Add mushroom mixture to green beans; toss well. Place green bean mixture in a 2-quart glass or ceramic baking dish.
7. Combine crispy onions and grated cheese in a small bowl. Top green bean mixture evenly with a crispy onion cheese mixture.
8. Bake at 425o for 17 minutes or until the top is lightly browned.

Nutrition Analysis per Serving:

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

Sage Apple Cornbread Stuffing

Servings: 9
Serving Size: ½ cup

Ingredients:

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

Directions:

Cornbread (can be done a day ahead):

• Combine flour, cornmeal, and baking powder in a large mixing bowl. In a separate bowl, whisk the milk, eggs, and butter. With a wooden spoon, stir the wet ingredients into the dry until most of the lumps are dissolved. Don’t over-mix. Allow the mixture to sit at room temperature for 20 minutes.
• Meanwhile, preheat the oven to 350 degrees F. Spray a small loaf pan with baking spray and pour batter into it. Bake 30-35 minutes or until a toothpick comes out clean. Let the loaf cool completely on the countertop (can leave out overnight).

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.

Nutrition Analysis per Serving:

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

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:

1. Preheat oven to 350o. Coat a 9-inch springform pan with cooking spray. Line the bottom with parchment paper and spray the paper.
2. Combine ½ cup of chocolate chips, butter, and oil in a small saucepan. Place over medium-low heat, stirring frequently with a spatula, until melted.
3. Beat eggs, egg whites, 1 C pumpkin, ½ C sugar, cocoa powder, 1 tsp vanilla, pumpkin pie spice, and salt in a large mixing bowl with an electric mixer on medium speed for 5 minutes. Add the melted chocolate and beat until combined. Scrape the batter into the prepared pan.
4. Bake the torte in the middle of the oven until edges are set and the center just barely jiggles when the pan is gently shaken 30-40 minutes. Let cool on a wire rack to room temperature, about 1 ½ hours.
5. Melt the remaining ¼ cup of chocolate chips. Decoratively drizzle over the top of the cool torte. Cover the pan with plastic wrap and refrigerate until chilled, ~2 hours.
6. Remove the pan sides and slice the torte into equal slices. Serve each portion with a dollop (1 tbsp.) of whipped cream, if desired.

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.

Nutrition Analysis per Serving:

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!

Register for Nutrition Smarts