Here are two more delicious Thanksgiving sides to wow family and friends (especially the calories!); Pumpkin and Squash Risotto, and Spicy Sautéed Yams with Kale. Enjoy!
Pumpkin and Squash Risotto Recipe
Preparation Time: 30 minutes
Total Time: 60 minutes
Servings: 6
Ingredients:
2 cups butternut squash, peeled, seeded, and cut into 1″ cubes
2 cups pumpkin, peeled and cubed
1 tsp. NutriFit Mediterranean Salt Free Spice Blend
1 tbsp. extra virgin olive oil
3 cups fat free, reduced sodium vegetable broth
2 cups onion, finely chopped
1 clove garlic, minced
1 cup short grain brown rice
¼ cup dry white wine
2 tbsp. parmesan cheese, grated
2 tbsp. fresh parsley, minced
¼ tsp. salt
¼ tsp. white pepper
Directions:
Note: For each teaspoon of the Mediterranean Spice Blend, you may substitute: 1/4 tsp. basil, 1/4 tsp. oregano, 1/4 tsp garlic powder and 1/4 tsp. black pepper.
1. Sprinkle pumpkin and squash with the Mediterranean Spice Blend. Steam, covered, for 15 minutes or until tender; set aside.
2. Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat.
3. Heat a large saucepan with cooking spray; place over medium heat until hot. Add onion and garlic; saute 5 minutes. Add rice; saute 1 minute. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly.
4. Add warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
5. Stir in squashes; cook 2 minutes or until thoroughly heated. Remove from heat; stir in cheese and remaining ingredients. Serve immediately.
Nutrient Information: (serving size: 1 cup)
Calories: 142; %Calories from fat: 12.85%; Total fat: 2.028g; Protein: 5.736g
Carbohydrate: 25.4g; Dietary Fiber: 4.306g; Cholesterol: 1g; Sodium: 203mg
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Spicy Sautéed Yams with Kale Recipe
Preparation Time: 10 minutes
Total Time: 30 minutes
Servings: 6
Ingredients:
1/8 tsp. cayenne pepper
½ tsp. curry powder
2 tbsp. fresh lime juice
1/8 tsp. ground cardamom
1/8 tsp. ground cinnamon
1/8 tsp. ground cloves
1 fresh jalapeno chile, seeded and cut lengthwise into fine strips
1 3/4 lbs. kale, washed, stems removed, and torn
1 tbsp. olive oil
1 3/4 cups reduced sodium vegetable broth
1 lb. yams or sweet potatoes, peeled and cut into 1/2″ dice
Directions:
1. Combine the vegetables, broth, and ground spices in a large nonstick casserole and toss to mix.
2. Place over moderately high heat and bring to a boil. Partially cover, reduce heat slightly, and cook, stirring occasionally, until the liquid has nearly evaporated (15 to 20 minutes) and the root vegetables are fork-tender.
3. Toss well and transfer to a serving dish. Drizzle with lime juice and olive oil. Serve warm or at room temperature, sprinkled with jalapeno chile.
Nutrient Information: (serving size: 1 cup)
Calories: 168; %Calories from fat: 14.25%; Total fat: 2.66g; Protein: 5.344g
Carbohydrate: 31.33g; Dietary Fiber: 3.261g; Cholesterol: 0g; Sodium: 105mg
Again, if cooking is too much for you this holiday season, NutriFit is here to help serve up delicious healthy sides that come straight to your door! Call us at (310) 473-1989 or order online.