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| Henry Ford Health System
A festive table, the company of family and friends, and a range of delicious comfort food. Now it’s Thanksgiving! If you need to reduce your guest list this year, we want to help you by cutting back on some Thanksgiving side dishes.
Our recipe line includes Roasted Butternut Squash Soup. Butternut squash is rich in vitamin A, a key nutrient for good vision and a healthy immune system. One serving of soup today has a whopping 400% of your daily vitamin A requirement. You can make this soup two or three days in advance. Just heat, add the panko filling and serve.
Apple Raisin Rice Salad is another make-ahead side dish that lightens the load of food preparation. Fall flavors combine perfectly in this salad, which provides a nice dose of dietary fiber, 3 grams per serving.
A side dish that doesn’t involve the oven or the stovetop is our Sweet and Sour Coleslaw. It is best to mix the dressing just before serving. I love the mild flavor of Napa cabbage, but it doesn’t stand up to prolonged pickling time like collard and purple cabbage. Prepare the dressing a few days in advance and refrigerate. Chop the cabbage and peppers the night before serving and leave the apple and green onion prepared for the day.
Darlene Zimmerman is a registered dietitian with the Heart & Vascular Institute at Henry Ford Hospital. For questions about today’s recipe, call 313-972-1920.
Roasted Butternut Squash Soup
Serves: 6 (1 cup serving) / Preparation time: 20 minutes / Total time: 1 hour
8 cups (about 2 small pieces of peeled and seeded butternut squash)
1 tablespoon of canola oil
1 tbsp plus 2 teaspoons tub margarine, divided
1 cup diced onion
2 garlic cloves, peeled, minced
1 teaspoon of rubbed sage
3 cups sodium-reduced chicken broth
2 tablespoons of sherry
⅓ cup of panko breadcrumbs
¼ cup grated Parmesan
1 tablespoon chopped chives
Preheat the oven to 375 degrees. Place squash pieces on a baking sheet and drizzle with oil; toss to coat. Roast the squash 35 to 45 minutes or until tender.
In a large pot over medium heat, melt 1 tablespoon of margarine and brown the onions, garlic and sage for about 3 to 5 minutes. Add the roasted squash and broth to the pot and bring to a boil. Remove from heat and using an immersion blender, food processor or blender, puree the soup until smooth. If you are using a food processor or regular blender, puree the soup in batches. Return the soup to the pot and stir in the sherry. To prepare the soup topping, melt the remaining 2 teaspoons of margarine in a small sauté pan. Add the panko breadcrumbs and toast until golden brown. Remove the pan from the heat and let the crumbs cool; about 5 minutes. Stir in the Parmesan and chives. Top soup with breadcrumbs and cheese filling.
173 calories (26% from fat), 5 grams fat (1 gram Sat fat, 0 gram trans fat), 28 grams carbohydrates, 4 grams protein, 343 mg sodium, 3 mg cholesterol, 137 mg calciumm, 4 grams fiber. Food exchanges: 2 starch, ½ fat.
Rice salad with apples and raisins
Serves: 6 (about ⅔ cup per serving) / Preparation time: 15 minutes / Total time: 1 hour and 10 minutes
¾ cup of a mixture of uncooked wild and brown rice (such as Lundberg Wild Blend rice)
1 ½ cup of water
½ cup of orange juice
2 tablespoons of white wine vinegar
1 tablespoon of canola oil
2 teaspoons of sugar
½ teaspoon of salt
¼ teaspoon ground black pepper
1 cup diced apple (Honeycrisp or Fuji work well)
½ cup of raisins
4 green onions, thinly sliced, green and white parts
Prepare the rice mixture according to package directions using 1 ½ cups of water and omitting salt and oil if needed. Once the rice is cooked, rinse under cold running water until the rice is completely cool. Drain well and set aside. In a jar with a tight-fitting lid, combine the orange juice, vinegar, oil, sugar, salt and black pepper. Seal the jar and shake until well combined. In a large bowl, combine the drained rice, apples, raisins, green onion and dressing. Stir gently to combine. Refrigerate at least 6 hours or overnight before serving.
188 calories (14% of fat), 3 grams fat (0 gram Sat fat, 0 gram trans fat), 37 grams carbohydrates, 3 grams protein, 170 mg sodium, 0 mg cholesterol, 20 mg calcium, 3 grams fiber. Food exchanges: 1 starch, 1 fruit, 1 fat.
Sweet and sour coleslaw
Serves: 6 (3/4 cup per serving) / Preparation time: 15 minutes / Total time: 20 minutes
3 tablespoons of golden balsamic vinegar
3 tablespoons of sugar
1 tablespoon of water
1 tablespoon of canola oil
½ teaspoon of salt
¼ teaspoon black pepper
5 cups napa cabbage, thinly sliced
1 cup diced apple (like Honeycrisp)
1 cup of fresh blueberries
½ cup diced red bell pepper
½ cup sliced green onion
¼ cup of pepitas
In a jar with a tight fitting lid, combine the vinegar, sugar, water, oil, salt and black pepper and shake to combine, allowing the sugar to dissolve. In a large bowl, combine the cabbage, apples, blueberries, red pepper and green onion. Top salad with dressing and toss to coat. Garnish the salad with pepitas and serve.
122 calories (37% of fat), 5 grams fat (1 gram Sat fat, 0 gram trans fat), 18 grams carbohydrates, 3 grams protein, 182 mg sodium, 0 mg cholesterol, 47 mg calcium, 3 grams fiber. Food exchanges: 2 vegetables, ½ fruit, 1 fat.
Recipes created and tested by Darlene Zimmerman, MS, RD, for Heart Smart®.
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