Making lower calorie holiday side dishes

To recover from the treats we'll be having on Halloween, Debbie Arnold joined THV11 This Morning to show us some low calorie side dishes that you can make for the upcoming holidays.

LITTLE ROCK, Ark. (KTHV) -- Who doesn’t look forward to the bounty of a Thanksgiving dinner? We love gathering with family and friends, celebrating good news, honoring traditions and breaking bread together.

The problem? The average American will consume a hefty 3,000 calories on Thanksgiving for dinner alone. 

Here's a few of Debbie's favorites. For more, click here

Roasted Asparagus Bundles with Bacon

Serves 8

Ingredients: 

3 bunches asparagus (about 1 1/2 pounds), trimmed

3 tablespoons olive oil

3 cloves garlic, minced 

2 tablespoons minced fresh rosemary

Kosher salt

Freshly cracked black pepper

1 pound Petit Jean Hickory Smoked sliced bacon 

 

Directions:

Preheat the oven to 400 degrees F.

Toss the asparagus with the olive oil, garlic and rosemary, and sprinkle with salt and pepper. Separate the spears into piles of 3 or 4.

Wrap a slice of bacon around each pile, spreading out the bacon as you go so just the top and bottom of the spears are showing.

Place the bundles on a baking sheet and bake until the bacon is cooked through, 20 to 25 minutes.

 

Roasted Brussels Sprouts, Cinnamon Butternut Squash, Pecans, and Cranberries

Roasted Brussels Sprouts:

3 cups Brussels sprouts, ends trimmed, yellow leaves removed

tablespoons olive oil

Salt, to taste

 

Roasted Butternut Squash:

1 and ½ pound butternut squash, peeled, seeded, and cubed into 1-inch cubes (Yields about 4 cups of uncooked cubed butternut squash)

2 tablespoons olive oil

3 tablespoons maple syrup

½ teaspoon ground cinnamon

 

Other Ingredients:

2 cups pecan halves

1 cup dried cranberries

2-4 tablespoons maple syrup (optional)

For directions, click here

 

Fresh Green Bean Casserole

6 servings

Ingredients:

5 cups sliced green beans

4 1/4 cups low-sodium chicken broth

1 cup panko breadcrumbs

1 cup grated Parmesan

1 tablespoon plus 2 teaspoons Riceland Rice Bran Oil

1 1/2 cups diced onions

2 cups sliced baby bella mushrooms

2 tablespoons cornstarch

1/2 cup reduced-fat sour cream

1/2 teaspoon House Seasoning, recipe follows

1/2 teaspoon salt

1/2 cup sliced or slivered almonds, optional

 

House Seasoning Ingredients:

1 cup kosher salt

1/4 cup garlic powder

/4 cup black pepper

Directions:

Preheat the oven to 350 degrees F.

Spray a 1 1/2-quart baking dish with nonstick spray.

Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth.

Meanwhile, mix together the breadcrumbs, Parmesan and 2 teaspoons of the oil in a small bowl; set aside.

Heat the remaining 1 tablespoon oil in a large skillet over medium heat.

Sauté the onions until translucent, 2 to 3 minutes, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat.

Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil.

Add the green beans to the skillet with the mushrooms and onions. Add in almonds, if using.

While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry.

Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, house seasoning and salt. Stir well.

Pour into the baking dish and sprinkle with the panko and cheese mixture.

Bake until the casserole is hot, about 10 minutes, and then broil until the breadcrumb topping is slightly browned, 1 to 2 minutes.

House Seasoning:

Mix together the salt, garlic powder and pepper.

 

Tri-color roasted vegetables

Serves 8-10 (If served with butternut squash, you will get about 2-4 more servings.)

Ingredients:

1 1/2 pounds carrots

1 1/2 pounds Brussels sprouts

1 seeded butternut squash, optional

8 large garlic cloves

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon freshly chopped thyme leaves

2 Tablespoons olive oil

1 - 2 8.8-ounce package(s) cooked beets (fresh in produce section)

Directions:

Preheat the oven to 400 degrees F.

Peel and cut the carrots into 1-inch pieces. Trim the Brussels sprouts and halve them lengthwise. Peel the garlic cloves; cut the cloves in half if they are large.

If using, cut the butternut squash into 1-inch pieces. I do not peel mine, but that is an option.

Put the carrots, Brussels sprouts and garlic cloves into a large baking dish and toss with the oil.

Sprinkle with salt and pepper.

Stir the thyme into the carrot and Brussels sprouts mixture and cook approximately 30 minutes.

Cut beets in half or quarters depending upon their size. After vegetable mixture is tender, add beets to heat through. (You could always roast your own beets if you prefer. I prefer taking the easy way with this dish.)

Check seasonings and serve.

 

Persian Cauliflower Rice

Ingredients:

3 Tablespoons unsalted butter

1 1/2 teaspoons ras el hanout (Moroccan spice blend)

1/2 teaspoons ground turmeric

2 bags (12 ounces each) riced cauliflower, thawed if frozen

3/4 teaspoon salt

1/2 cup pomegranate seeds

1/4 cup chopped parsley

1/2 cup chopped toasted walnuts

For directions, click here

 

 

 

 

 

 

© 2017 KTHV-TV


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