Side Dish Archives - Page 2 of 2

Category: Side Dish

18
Apr
2013

Cauliflower Mashed Potatoes

When you think ‘health food’, the word mashed potatoes usually doesn’t exist. When I found out those words could co-exist in the same recipe I ran home and made a batch. I think it’s been about 8 years since I first made them, and they are still a go to recipe.

This recipe is simple and translates into any mashed potato use you can think of. I have used it on top of Shepherd’s Pie. I have made ‘potato’ cakes. Of course you can eat them in their simplest form too.

Regular mashed potatoes, made from scratch have a calorie count of 239 calories, for one cup. A whopping 79 calories are from added fat. The carb count comes in at 35.5g and the sugar content is 3g. It would take you 27 minutes of jogging to burn off the spuds.

For the same amount of cauliflower mash, there are 90 calories. 40 of them are from healthy fat, the carb count is 5.1 g, fiber 3.3g and sugars are 1.7. This version only takes approximately 10 minutes of jogging to burn off. Kind of a no brainer nutritionally. Especially because this healthy version of the mashed taters will have you saying “potato who?”.

Recipe

Serves 6 – 8

1 head of cauliflower, core removed and florets pulled apart into smaller portions

4 tablespoons Smart Balance butter

salt & pepper to taste

Steam the cauliflower florets until they are soft enough to mash.

When cooked, put the florets into a food processor with the remaining ingredients and process until it reaches your desired consistency. I like mine a little chunky.

Servings: 4

Calories: 94 • Fat: 5g • Carb: 2 g • Fiber: 1 g • Protein: 1g • Sugar: 1g Sodium: 99mg • Cholest: 0mg

16
Apr
2013

Beet Chips with Sea Salt

categories: Condiments, Side Dish

It’s most likely apparent that I love food. Food prep is a stress relief to me and a enjoy to eat. There are very few things that I do not like, boxed potato au gratin, nacho cheese Doritos and beets have always been on my list. Always. Until recently I had not even been near a beet purposely since I was little.

In December my husband and I went on a much needed cruise together. We did not follow the crowds and join in on excursions. The only ‘group’ activity we participated in was the Chef’s Table. We signed up 3 months ahead to assure one of the only 12 spots. I was so ecstatic when I received an email from the maitre d’ confirming our seat.

When the night finally came we started off eating 3 meticulously made appetizers in the galley, then we headed to the library for the remainder of our 8 course meal. Every course that came out was better than the last. Then it happened. Our luscious fish course came with a beet on the plate. I looked at my husband and then froze. If I didn’t eat it I risked insulting the chef and his amazing meal. Everything up to this point had been dreamlike, perfection. So I put my big girl panties on and I ate it. Even the red devil that I have always had an aversion to was over the top.

Recently I came across a beet chip recipe. My thoughts raced back to that delectable beet. That is when the decision came to give them a real shot. Even as I was peeling them, I was sure I wasn’t going to like them. I am not a classically trained Chef and have no idea how the chef on the boat prepared them. But, I had to try them again. They are packed with vital nutrients that fight cancer, and heart disease. They are chocked full of good carbs, and fiber.

I will officially say that they are off the “Does Not Eat” list and on the they are not so bad list. They aren’t something I will crave. But, I will eat them over a fatty potato chip any day.

The moral of the story? Try it, you may like it, even just a little.

Recipe

2 large beets, top cut off and peeled (the tops can be eaten as well)

Olive oil in Misto

Pre heat your oven to 350 degrees. I used my food processor to make the beets into chips. If you have a mandolin I would use that instead. (A mandolin is currently on my, I want that list). Place the beet slices onto a cookie sheet that has been lightly sprayed with olive oil. Spray the top side of the slices with olive oil and sprinkle with sea salt. Bake for 10 -15 minutes until the edges start to curl slightly. Be careful not to burn them, like I did the first time. They go from done to burned quickly. They will dry a bit after they cool.

26
Mar
2013

Portobello BBQ Chicken Pizza

categories: Low Carb, Main Dishes, Side Dish

When my husband travels I really don’t like making a huge dinner. But, I still have to feed myself and two voracious boys. The problem lies in the dishes. I despise making a great dinner with every pan in the kitchen and then having to clean it up too. The husband and I have a symbiotic kitchen relationship. I cook, he cleans. It’s a match made in heaven. Every now and then I will get a dirty look when he sees the mess I made, but one bite into dinner I am usually forgiven (I seem to get away with a lot when it comes to food).

Back to the topic at hand, an easy clean up, healthy dinner. The boys and I had just come home from their tennis lessons and it was getting late. As you may have seen I made a ton of shredded chicken the other night. I still had a small amount. Then I saw the portobellas. An idea conjured in my tired head, and boom, portobella bbq chicken pizzas were thrown together in a matter of 5 minutes.

The clean up entailed a chefs knife, cutting board and throwing away the foil that covered the baking sheet. Oh, and if you are wondering if my 4 and 6 year old ate them, the answer is no. I like them to eat carbs at dinner. I popped a frozen, organic, multigrain, 3 cheese pizza into the oven, and roasted some broccolini for them and myself.

They devoured their entire pizza and tiny trees, while I inhaled mine. Showers were taken, books read, kisses given and lights out. For them at least. A mommy’s day doesn’t end till she gets to watch her Real Housewives of _________. Wait, I don’t watch that nonsense. I meant, not until I finish reading the latest epic novel pertaining to global warming. Yeah. That’s it.

Makes 1, but can be doubled easily

1 large portobello mushroom, cleaned and stem removed

1 tablespoon of bbq sauce

1/4 cup shredded chicken

a few thinly sliced red onions

1 heaping tablespoon reduced fat mozzarella cheese

1/2 tablespoon chopped cilantro

dash of red pepper flakes (optional as garnish)

Pre-heat the oven to 450 degrees. Spray the bottom of the mushroom cap (the round part) with olive oil (preferably with a misto*, not the chemical laden non-stick sprays). Turn over the mushroom cap so that the bottom side is up. Sprinkle a little sea salt over the mushroom. Spread the bbq sauce on the inside of the cap. Then add the chicken, then the onions, then the cheese. Bake the mushroom till the cheese is melted and starting to brown. Take out of the oven and sprinkle with cilantro. Serve immediately.

25
Mar
2013

Pickled Red Onions

categories: Condiments, Side Dish

This recipe was tacked onto another Bon Appetit recipe that I made recently, the Shredded Red Chili Chicken. It’s an amazing topper to that dish and pretty much anything that deserves a good pickle. It could not be simpler to make these tart ruby rings. So easy, that they might become a weekly staple for you as well. If you are like me and love pickled veggies, make a lot. They shrink down somewhat after pickling.

1 red onion, sliced thin, but not super thin

1/4 cup red wine vinegar

1/2 teaspoon kosher salt

1/2 cup warm water

Mix together all ingredients in a medium bowl, except onions. After mixing, add onions and let stand until slightly pickled, about 30 minutes. Drain and store in a sealed tupperware in the fridge.

18
Mar
2013

Chicken Stew served over Quinoa

categories: Main Dishes, Side Dish

I’m kind of obsessed with quinoa lately. I love that it is an all encompassing food, with the best possible nutrition bio a food can have. I even got my kids to eat it today, begrudgingly, but they did eat 3 bites each. It’s a texture thing with them. At least they tried it.

This recipe is a play on a dish my Assyrian grandmother used to make called kurush. I have always looked forward to eating this dish. Walking into a home where this was cooking would send my salivary glands into over drive. In it’s original state, it is a tomato meat stew with green peppers, and canned green beans, served over rice that has been baked all day in butter. Not exactly the poster child for health. So I took it to the kitchen and gave it a health makeover. After serious changes, in all of it’s stewy glory, it walked out of the kitchen smelling delicious, and looking fit. Instead of the buttery rice, a bed of quinoa now soaks up the luscious red sauce. The canned green beans have been replaced with fresh, crisp green beans. I hope you enjoy this play on my grandma’s dish. I hope she approves of the nutritionally necessary makeover.

1 lb boneless skinless chicken thighs, all visible fat removed, cut into bite sized pieces

1 – 2 tablespoons of olive oil

1 lb. fresh green beans, wash and cut in half lengthwise

2 large bell pepper, ct into chunks

1 onion chopped into wedges

1 lb. sliced mushrooms

1 cup chicken or vegetable broth

1 14 oz can organic diced tomatoes

1 8 oz. can organic tomato sauce

1 6 oz. can organic tomato paste

1 tablespoon paprika

1 teaspoon basil

1/4 teaspoon black pepper

sea salt to taste

For the quinoa

2 cups quinoa

4 cups vegetable or chicken broth

1/2 teaspoon turmeric

Pre-heat oven to 325 degrees. Season the chicken by sprinkling with salt, pepper, and paprika. Heat the olive oil in a dutch oven and brown all sides. Brown in batches so that the pan is not overcrowded, if needed. Put the browned pieces in a bowl and set aside. If needed, add a small amount of olive oil and saute the vegetables over medium high heat for 5 minutes. Pour the chicken broth into the pan to de-glaze (scrape all of the brown bits off the bottom of the pan). Add the diced tomatoes, tomato sauce, tomato paste, paprika, basil and black pepper to the pot with the vegetables. Bring to a boil and add the chicken back in. Put the lid on and place in oven. Set the timer for 30 minutes.

For the quinoa:

Bring the stock to a boil and add in the quinoa and turmeric. Reduce heat to a simmer and cook for 15 to minutes or until the liquid has evaporated. make sure to check after 15 minutes that the bottom is not burning. Stir and put the lid on if there is still liquid present until done. Pull off heat and set aside.

When the stew is done, pull out of the oven. Stir and serve over the quinoa. Then leave a comment and tell me your experience!

04
Mar
2013

Cauliflower Rice

categories: Main Dishes, Side Dish

I use it in place of rice at least once a week, sometimes more. This is an extremely versatile base for any dish that contains a sauce. Asian and Italian food are my favorite toppings, but the possibilities are endless. Even better, it is faster than making a traditional rice. When you add cauliflower into your diet you add antioxidants, anti-inflammatory properties, fiber, essential vitamins and minerals. My favorite thing about this white ball of nutrition? No carbs.

Feeds 2 – 4

1 head of cauliflower

pinch of sea salt

Wash the cauliflower thoroughly. Take a vegetable peeler and ‘peel’ off any brown spots. Cut the head in half and then cut out the core by making a v cut. Cut the stems off each smaller head. In two batches pulse the heads till they resemble rice grains. Dump each batch into a microwave safe dish with a lid. Once both batches are pulsed, heat the rice in the microwave on high for 5 minutes. Leave in the microwave for another five minutes to continue steaming. Serve with your favorite saucy dish.