Brussels Sprouts, Quinoa Pilaf, and Cauliflower and Broccoli Au Gratin

By Elaine Magee, MPH, RD
WebMD Expert Column

Reviewed by Kathleen M. Zelman, MPH, RD, LD

Traditional green bean casserole or sweet potatoes are classic side dishes at Thanksgiving. This year, why not add one or two new seasonal sides?

Choose from Brussels sprouts and bacon, quinoa pilaf with cranberries and pecans, or cauliflower gratin.

Brussels Sprouts and Bacon

Ingredients:

8 cups trimmed and halved Brussels sprouts (quartered, if large), about 2 pounds

1 1/2 tablespoons extra-virgin olive oil

1/2 cup finely chopped shallot (about 2 large shallots)

5 slices turkey bacon, finely chopped (6 slices center-cut bacon can be substituted, but then delete the olive oil)

2 teaspoons finely chopped fresh thyme (1/2 teaspoon dried thyme can be substituted)

1/4 teaspoon freshly ground black pepper

Directions:

1. Put Brussels sprouts in a large microwave-safe dish. Cover the Brussels sprouts with cold water, and then use a lid to drain most of the water out of the dish. Cover the dish and microwave on high until crisp-tender, about 3 minutes.
2. Meanwhile, put olive oil in a large nonstick frying pan and heat over medium-high. Stir in the shallot and bacon pieces over medium-high heat until onion is golden and bacon is browned and crisp (about 3 minutes).
3. Reduce heat to moderate and stir in Brussels sprouts, thyme, and pepper. Cook, stirring often, for a minute or 2 to blend flavors and allow flat edges of Brussels sprouts to brown.

Yield: Makes about 8 servings

Per serving: 135 calories, 8 grams protein, 15 grams carbohydrate, 6 grams fat, 1.3 grams saturated fat, 3.2 grams monounsaturated fat, 1.5 grams polyunsaturated fat, 15 mg cholesterol, 6 grams fiber, 250 mg sodium. Calories from fat: 40%. Omega-3 fatty acids = 0.2 grams, Omega-6 fatty acids = 1.1

Quinoa Pilaf With Cranberries and Pecans

Quinoa Pilaf Ingredients:

2 cups dry whole-grain quinoa

4 cups water

2/3 cup dried cranberries

4 to 6 tablespoons finely chopped red onion

1 cup finely chopped celery

2/3 cup toasted pecan pieces

Citrus Vinaigrette Ingredients:

4 tablespoons lemon juice

6 tablespoons extra virgin olive oil

3 teaspoons finely chopped fresh rosemary

1/4 teaspoon salt

1/4 teaspoon black pepper

Directions:

1. Add quinoa and water to rice cooker, and cook until quinoa is soft and water has been absorbed. Add quinoa to large serving bowl and let cool about 15 minutes. If you don’t have a rice cooker, bring 4 cups of water to a boil in 4-quart saucepan. Add quinoa and bring back to boil. Cover saucepan and cook over medium heat for 12 minutes or until quinoa has absorbed all the water.
2. Stir dried cranberries, red onion, celery, and pecans into quinoa.
3. In a small bowl, combine citrus vinaigrette ingredients with a whisk. Drizzle over quinoa mixture and toss to blend ingredients.  Cover and refrigerate pilaf until ready to serve.

Yield: Makes about 12 side servings

Per serving: 227 calories, 5 grams protein, 27 grams carbohydrate, 11 grams fat, 1.1 grams saturated fat, 7 grams monounsaturated fat, 2.9 grams polyunsaturated fat, 0 mg cholesterol, 3.3 grams fiber, 58 mg sodium. Calories from fat: 43%. Omega-3 fatty acids = 0.2 grams, Omega-6 fatty acids = 2.7 grams.

source : Brussels Sprouts, Quinoa Pilaf, and Cauliflower and Broccoli Au Gratin