Maple-Roasted Sweet Potatoes
Plus, bringing a dish to share ensures you’ll have something to eat that won’t bust your hard-earned figure. Most of the sides on the Thanksgiving table probably won’t be healthy options. Common calorie- and fat-laden offenders: marshmallow-topped sweet potatoes and green beans swimming in sodium-rich canned soup.
I’ve gathered healthy EatingWell recipes and travel tips for three of the most popular side dishes on Thanksgiving menus:
1. Sweet Potatoes
Who needs marshmallows when a touch of all-natural maple syrup can transform sweet potatoes into something even more sublime? TRAVEL TIP: Make the day before. While the turkey rests, reheat at 350°F until hot, about 15 minutes.
Maple-Roasted Sweet Potatoes
Makes 12 servings, about 1/2 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 1 hour 10 minutes
EASE OF PREPARATION: Easy
2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch
pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper to taste
1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass
baking dish. Combine maple syrup, butter, lemon juice, salt and
pepper in small bowl. Pour the mixture over the sweet potatoes;
toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir
and cook, stirring every 15 minutes, until tender and starting to
brown, 45 to 50 minutes more.
NUTRITION INFORMATION: Per serving: 96 calories; 2 g fat (1 g
sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrate; 1 g protein; 2
g fiber; 118 mg sodium; 189 mg potassium.
Nutrition bonus: Vitamin A (230% daily value), Vitamin C (15%
dv).
2. Green Bean Casserole
EatingWell’s Green Bean Casserole trades store-bought canned fried onions and canned soup for crispy homemade onions and a light, creamy mushroom sauce. TRAVEL TIP: Keep the onion topping, toasted breadcrumbs and sauce separate; cover and refrigerate for up to 2 days. While the turkey rests, assemble it and bake at 425°F until bubbling, 20 to 30 minutes.
3. Wild Rice Pilaf
I love using seasonal produce at the holidays, especially
pomegranates because their season seems so fleeting. And they’re
sparkly—always a festive attribute! Try
Barley & Wild Rice Pilaf with Pomegranate Seeds, which
marries the chewy texture of barley and wild rice with the buttery
crunch of toasted pine nuts and the fresh tang of those pomegranate
seeds. TRAVEL TIP: Prepare the dish through Step 2
up to 2 days in advance. To reheat, place in a baking dish, add 1/4
cup water and cover. Microwave on high for 10 to 15 minutes or bake
at 350°F for 25 to 30 minutes. Add the remaining ingredients just
before serving.
By Carolyn Malcoun
When associate editor Carolyn Malcoun came to Vermont to attend New England Culinary Institute, she knew she didn't want to work in a restaurant but knew that she wanted to do something in the food industry. Luckily she discovered EatingWell, where she's able to combine her love of food and writing.
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