Holiday Sides Holiday Rice Salad
Italian Broccoli Rabe
1 tablespoon olive oil 1 orange - zest and juice 2 tablespoons cider vinegar Black pepper to taste Pinch ground nutmeg 4 cups cooked brown rice 1/2 cup dried cranberries 1 red apple, cored, chopped 1 cup chopped celerty 4 sprigs parsley, chopped 1/4 cup pecan pieces, toasted Directions: 1. Combine the olive oil, orange zest, orange juice, vinegar, pepper, and nutmeg in a bowl. 2. Add the rice, cranberries, apple, celery, parsley and pecans. 3. Toss all together. Chill until ready to serve, up to 24 hours. Serves 10. Each 1/2 cup serving: 130 calories, 4 g fat, .5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 7 mg sodium, 22 g carbohydrate, 2 g fiber, 2.5 g protein.
1 pound broccoli rabe 1 tablespoon olive oil 4 garlic cloves, peeled, sliced Hot pepper flakes to taste 1 tablespoon Parmesan cheese Directions: 1. Wash the broccoli rabe and trim the bottom stems. 2. Heat oil in a large skillet. Add garlic slices and sauté for 1 minute. Add broccoli rabe and stir. 3. Cover and cook until the broccoli is a dark, vibrant green and tender, about 8 minutes. 3. Add hot pepper flakes and Parmesan cheese; stir. Serve while hot. Serves 4. Each 1/2 cup serving: 78 calories, 4 g fat, <1 g saturated fat, 0 g trans fat, 1 mg cholesterol, 57 mg sodium, 8.5 g carbohydrate, 3 g dietary fiber, 4 g protein.
Roasted Plum Tomatoes 2 pounds plum tomatoes, sliced in half and cored 3 cloves garlic, minced 1 tablespoon olive oil Preheat oven to 275°F. Place tomatoes cut side up on a shallow baking pan. Drizzle olive oil and sprinkle minced garlic over tomatoes. Bake, uncovered, until soft, about for 1-1/2 to 2 hours. Cool to room temperature and serve as an appetizer on whole wheat crackers or pita triangles. Optional garnish: chopped basil. Serves 10. Each 1/4 cup serving: 29 calories, 1.5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 4 mg sodium, 4 g carbohydrate, 1 g fiber, <1 g protein. 84
Communicating Food for Health N o ve m b e r 2 0 0 5
Holiday Shopping: Traditional holiday foods taste good but are often loaded with fat and calories that add to your waistline. You can make your favorite recipes “skinnier” by cutting sugar and fat. Here are products ready to help: • Splenda - use for pumpkin pies, cranberries, beverages and puddings to make holiday foods lower in calories. Use cup for cup. • Soy egg nog - lower in calories and saturated fat than regular nog. • Egg substitute - great for cooking and baking to lower fat and saturated fat. Use 1/4 cup per egg. • Fruits and vegetbles are naturally low-calorie choices. Fill your table with more of them and fewer high-calorie items like baked goods, stuffing and bread.