Side dish recipes: January
Cauliflower-garlic saute
Directions:
1. Heat a large frying pan over medium-high. Add 1 tbsp oil, then 1 thinly sliced small red onion, 2 minced garlic cloves, 1/2 tsp mustard powder and 1/4 tsp hot-red-pepper flakes.
2. Cook until onion starts to soften, 2 min. Add 1 small head cauliflower, cut into florets (about 8 cups), 1/2 cup water and 1/2 tsp salt.
3. Cook, covered and stirring often, until tender-crisp, 5 to 7 min. Stir in 1/3 cup chopped cilantro.
Serves 6
Per serving: 55 calories, 2 g protein, 7 g carbs, 3 g fat, 3 g fibre, 207 mg sodium. Excellent source of vitamin C.
Quinoa with wilted spinach
Directions:
1. Heat a large non-stick frying pan over medium. Add 1 tbsp olive oil, then 1 minced garlic clove, 1 tbsp chopped capers, 1/8 tsp hot-red-pepper flakes and 1/4 tsp salt. Cook for 1 min. Add 227-g pkg spinach, trimmed and coarsely chopped. Cook, stirring occasionally, until wilted, about 2 min.
2. Stir in 3/4 cup cooked quinoa and zest from 1 lemon until heated through. Remove from heat. Season with pepper. Toss with 1 tbsp lemon juice just before serving.
Serves 4
Per serving: 70 calories, 3 g protein, 7 g carbs, 4 g fat, 2 g fibre, 245 mg sodium. Excellent source of folate.
Roasted grape tomatoes
Directions:
1. Preheat oven to 400F. Line a large baking sheet with parchment paper or foil. Toss 2 550-mL containers grape tomatoes with 1 tbsp olive oil, 2 tsp brown sugar and 1/4 tsp salt. Season with pepper.
2. Scatter tomatoes on prepared sheet. Roast in centre of oven, shaking pan halfway through, until tomatoes are soft and golden brown, about 20 min.
Serves 6
Per serving: 46 calories, 1 g protein, 6 g carbs, 3 g fat, 1 g fibre, 102 mg sodium.
Squash and banana mash
Directions:
1. Preheat oven to 375F. Toss 2 400-g pkgs squash pieces with 2 tsp vegetable oil. Spread in 1 layer
on a large rimmed baking sheet. Add 2 peeled large green bananas and 4 unpeeled garlic cloves. Roast until squash is very tender, about 30 min. Let cool slightly and peel garlic cloves.
2. Mash garlic and bananas with 1/4 cup warm vegetable broth and 1 tbsp butter until smooth. Add squash and mash until chunky.
Serves 4
Per serving: 200 calories, 3 g protein, 40 g carbs, 6 g fat, 5 g fibre, 78 mg sodium. Excellent source of vitamin B6.
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