Healthy Side Dishes

Beet, Blood Orange, Kumquat and Quinoa Salad
(Cookinglight.com)

Dressing
  • 1/4 cup finely chopped green onions
  • 2 teaspoons grated blood orange rind
  • 1 teaspoon grated lemon rind
  • 2 tablespoons blood orange juice
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons finely chopped cilantro
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon paprika
  • 3 tablespoons extra-virgin olive oil

Salad
  • 1 cup uncooked quinoa
  • 1 3/4 cups water
  • 1/2 teaspoon salt, divided
  • 1 cup blood orange sections, chopped (about 4 medium)
  • 1 cup diced peeled avocado
  • 6 whole kumquats, seeded and sliced
  • 2 medium beets, cooked and cut into wedges


Directions:
  1. To prepare dressing, combine first 10 ingredients in a medium bowl, stirring with a whisk. Gradually add oil, stirring constantly with a whisk. Set aside.
  2. To prepare salad, place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well.
  3. Combine 1 3/4 cups water, quinoa, and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Combine quinoa, remaining 1/4 teaspoon salt, blood orange sections, avocado, and kumquats in a large bowl, tossing gently to combine. Add dressing; toss gently to coat salad. Spoon 1 cup salad onto each of 4 plates; top each serving with about 1/2 cup beets.

Makes 4 servings.

Cauliflower Tots (Skinnytaste.com)

Servings: 4 • Serving Size: 8 tots
Calories: 148 • Fat: 5 g • Protein: 10 g • Carb: 16 g Fiber: 3 g • Sugar: 2 g 
Sodium: 397 mg (without salt) • Cholesterol: 47 mg

Ingredients:
  • 2 cups cooked cauliflower florets, finely chopped *see note
  • 1 large egg
  • 1 large egg white
  • 1/2 cup onion, minced
  • 3 tbsp minced fresh parsley
  • 1/2 cup reduced fat sharp cheddar cheese, grated
  • 1/2 cup seasoned breadcrumbs
  • salt and pepper to taste
  • cooking spray

Directions:

*to cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside. 

Preheat oven to 400°F.  Spray a nonstick cookie sheet with cooking spray.

In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.

Makes about 32 - 34 tots

Roasted Parmesan Green Beans (Skinnytaste.com)

Servings: 4 • Serving Size: 1 cup
Calories: 62.4 • Fat: 2.9 g • Carbs: 8.0 • Fiber: 3.8
Protein: 2.7 g • Sugar: 0
Sodium: 38.4 mg (without salt)

Ingredients:
  • 12 oz green beans, trimmed (make sure they are dry)
  • 2 tsp olive oil
  • kosher salt + fresh cracked pepper to taste
  • 1/4 tsp garlic powder
  • 1 1/2 tbsp shredded parmesan

Directions: 

Preheat the oven to 425°F. Line a baking sheet with aluminum for easy clean-up.
Lay green beans out on the baking sheet and drizzle oil over them. Season with salt, pepper and garlic powder and toss to evenly coat.


Spread them out on the sheet so that they all lay flat and place on the lower third section of your oven. Bake 10 minutes, shake the pan to turn; bake 5 additional minutes. Remove from the oven and sprinkle with grated cheese.

Garlic Roasted Cauliflower 
with Toasted Asiago Bread Crumbs (Skinnytaste.com)

Servings: 6 • Size: 1 cup
Calories: 130 • Fat: 7.5 g • Carb: 11.5 g • Fiber: 3 g • Protein: 5 g • Sugar: 0.5 g • Sodium: 191 mg  (w/o salt)

Ingredients:
  • 1 (1 1/2 lb) head of cauliflower, cut into florets (about 6 heaping cups)
  • 5 - 6 cloves garlic, smashed
  • 2 tbsp olive oil
  • salt and fresh cracked pepper, to taste

For the topping:

  • 1 tbsp olive oil
  • 1 small onion, finely diced
  • 1 large clove garlic, crushed
  • 1/3 cup seasoned breadcrumbs
  • 2 tbsp shredded Asiago cheese
  • 1 tsp fresh thyme (or fresh herb of your choice)

Directions:

Preheat oven to 450°F.  Place the cauliflower and garlic on a large baking sheet andtoss with the oil, salt, and pepper.  Bake until tender and browned, about 22 - 25 minutes, tossing every 6-8 minutes.

Meanwhile, heat a medium-sized skillet over medium heat.  Add the oil, then the onion and sauté about 3 minutes, stirring occasionally.  Add the garlic and sauté until the onions become golden brown. Reduce heat to low, add breadcrumbs; sauté until the breadcrumbs are light golden brown, about 3 to 5 minutes, stirring frequently, careful not to burn.  Turn off heat and stir in the thyme. When cool, add asiago cheese.

When the cauliflower is ready, remove from oven and top with the toasted bread crumbs.
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