Side Dish Recipes |
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Roasted Cauliflower & Onions
1 Small Head each Purple, Yellow, Green, and White Cauliflower (about 5 lb. total) – cut in 1-1/2” Florets
3 Large Vidalia Onions – each cut lengthwise in 8 wedges
3 Tablespoons Extra-Virgin Olive Oil
½ Teaspoon each Salt and Pepper
½ Cup Pitted Kalamata Olives - cut in slivers
¼ Cup Grated Parmesan
2 Tablespoons Italian Parsley
Directions
- Heat oven to 475°F. Put cauliflower and onions, then oil, salt and pepper, in a heavy-bottomed roasting pan; toss to mix and coat.
- Roast 40-45 minutes, tossing vegetables every 15 minutes, until lightly charred and tender.
- Add olives, cheese, and parsley; toss to combine. Transfer to a large service bowl. Serve hot, warm, or at room temperature.
Makes 12 Servings. Per serving – 86 Calories, 5g Fat, 3g Protein, 10g Carbohydrates, 3g Fiber, 1mg Cholesterol, 201mg Sodium
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Tangy Red Cabbage and Apples
This fruity side dish contains red cabbage, which has twice the vitamin C of regular cabbage and a powerful cancer-fighting class of phytochemicals called isothiocyanates.
Prep time: 10 minutes
Cook time: 21 minutes
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1½ Tbsp unsalted butter 1 Onion, halved and thinly sliced 1 pkg (10 oz) sliced red cabbage or 2 apples peeled, cored, and diced (½”) |
¼ c brown sugar 2 Tbsp red wine vinegar ½ tsp salt ¼ tsp ground allspice or cinnamon ½ c water |
1. In large skillet, melt butter over medium heat. Cook onion 6 minutes, or until wilted. Add cabbage, apples, sugar, vinegar, salt, and allspice.
2. Stir in water and bring to simmer. Cook, covered, 15 minutes or just until tender, stirring twice during cooking.
Makes 6 (2/3-cup) servings
Per Serving: 110 cal, 1 g pro, 20 g carb, 3 g fat, 2 g sat fat, 10 mg chol, 2 g fiber, 210 mg sodium
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Asian Roasted Rutabaga “Fries”
High in vitamins A and C, this root vegetable is a great substitute for potatoes. Asian spices bring out its natural sweetness.
Prep time: 15 minutes
Cook time: 42 minutes
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1 sm rutabaga (1¼ lb.) peeled 2 Tbsp honey 1 Tbsp hoisin sauce 1 tsp sesame oil |
1½ tsp grated ginger ½ tsp red wine vinegar ¼ tsp 5-spice powder or ground cinnamon ¼ tsp coarse salt (optional) |
1. Preheat oven to 400°F. Coat foil-lined jelly-roll pan with cooking spray
2. Slice rutabaga ½” thick. Cut into ½” wide strips. In steamer basket, set over simmering water, steam rutabaga, covered, 12 minutes, or just until tender. Combine honey, hoisin, oil, ginger, vinegar, and 5-spice powder in large bowl. Gently toss in rutabaga until evenly coated.
3. Place rutabaga mixture and liquids in pan, and spread out in single layer. Bake 30 minutes or until tender and golden, turning over after 20 minutes. Sprinkle on salt (if using) and serve.
Makes 4 (¾ -cup) servings
Per Serving: 100 cal, 2 g pro, 22 g carb, 2 g fat, 0 g sat fat, 0 mg chol, 4 g fiber, 95 mg sodium
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Brussel Sprouts with Orange-Maple Butter
Brussel sprouts aren’t really sprouts but rather mini members of the cabbage family, which can help reduce cancer risk. This version tastes almost as good as dessert.
Prep time: 12 minutes
Cook time: 9 minutes
1 pkg (10 oz) fresh brussel sprouts halved lengthwise
1½ Tbsp maple syrup
1 Tbsp unsalted butter
½ tsp grated orange peel
¼ tsp salt
1/8 tsp black pepper
1. In steamer basket set over simmering water, steam brussel sprouts, covered, 8 minutes or just until tender.
2. Combine maple syrup and butter in small microwaveable dish. Cover with plastic wrap. Microwave on high 40 seconds, or until butter is just melted. Stir in orange peel, salt, and pepper. Toss with hot brussel sprouts.
Makes 4 (½ -cup) servings
Per Serving: 80 cal, 2 g pro, 11 g carb, 3 g fat, 2 g sat fat, 10 mg chol, 3 g fiber, 170 mg sodium
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