PREPARE a fiesta this holiday season with healthy side dishes inspired by the Latin kitchen. These “Super Sides” draw on regional ingredients, such as chili peppers, cilantro, yuca and quinoa, to amp up flavor and bring Latin American style to holiday tables.
“The recipes I developed for Canola Info are a delicious change of pace to more traditional holiday menus and they are also good for you with an average of only 125 calories per serving,” says Manuel Villacorta, R.D., an award-winning dietitian and author of “Whole Body Reboot.”
Each delicious and festive recipe is made with heart-healthy canola oil, including:
• Green Bean Saltado
• Marsala-Quinoa Gravy
• Quinoa Salad with Aji-Amarillo Dressing
• Yuca-Coconut Patties.
“These ‘Super Sides’ have all the Latin flavors I love plus an extra measure of nutrition thanks to canola oil,” says Villacorta, a native of Peru. “Canola oil’s mildness lets the taste of other ingredients shine and it contains the least saturated fat and most plant-based omega-3 fat of all common vegetable oils.”
Two more “Super Sides” to try this season are Roasted Winter Veggies and Tricolored Potatoes and Fiesta Rice.
Roasted Winter Veggies and Tricolored Potatoes
Yield: 10 cups
Serving Size: 1 cup
Purple potatoes add an extra antioxidant punch to this dish. Canola oil’s high heat tolerance is a great match for oven roasting.
1½ lbs tricolored potatoes, quartered
1 lb Brussels sprouts, cut in half
1 large red bell pepper, coarsely chopped
1 medium red onion, coarsely chopped
2 medium zucchini, cut lengthwise and sliced
2 medium carrots, sliced
¼ cup chopped rosemary
⅓ cup canola oil
2 tsp salt
1 tsp garlic powder
Preheat oven to 400° F. In large roasting pan, place vegetables. Add rosemary, canola oil, salt and garlic powder and stir to combine. Cook about 40 minutes or until vegetables are tender.
Nutritional Analysis Per Serving: Calories, 176; Total Fat, 8 g; Saturated Fat, 1 g; Cholesterol, 0 mg; Sodium, 503 mg; Total Carbohydrates, 25 g; Fiber, 5 g; Sugars, 6 g; Protein, 4 g; Potassium, 630 mg.
Yield: 8 cups
Serving Size: ½ cup
Using nutrient-packed wild rice with bell peppers, walnuts and raisins not only gives you a range of health benefits but a rainbow of visual appeal to impress friends and family at your holiday fiesta. Canola oil helps the flavors meld.
8 cups low-sodium chicken or vegetable broth
2 cups wild rice
1 tsp salt
2 Tbsp canola oil
1 medium white onion, chopped
1 cup diced red bell peppers
½ cup chopped walnuts
½ cup golden raisins
¼ cup finely diced parsley
In large saucepan, bring chicken or vegetable broth to a boil, then stir in wild rice and salt. Reduce heat and simmer, covered, 40−45 minutes or just until kernels puff open. Uncover and fluff with fork and simmer additional 5 minutes. Drain any excess liquid. In large serving bowl, place cooked rice and set aside to cool. In large sauté pan, heat canola oil over medium heat. Add onion and sauté for 1 to 2 minutes or until translucent. Add peppers, walnuts and raisins. Cook until lightly browned and fragrant. Add sautéed mixture and fresh parsley to wild rice. Stir to combine and serve warm.
Nutritional Analysis Per Serving: Calories, 120; Total Fat, 5 g; Saturated Fat, 0 g; Cholesterol, 0 mg; Sodium, 180 mg; Total Carbohydrates, 17 g; Fiber, 2 g; Sugars, 6 g; Protein, 3 g; Potassium, 165 mg.
For other recipes and facts about canola oil, visit www.canolainfo.org.
North American Precis Syndicate