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Healthful Side Dishes
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THE JEWISH NEWS
stablishing and maintain-
ing a healthful diet doesn't
take a revolutionary
lifestyle change. Common
sense can be your guide. We all
know that along with moderat-
ing sugar and alcohol intake, the
key is to cook, serve and eat bal-
anced meals.
But we can all use some help
in developing new recipes that
make eating enjoyable as well
as being healthful.
The Williams-Sonoma stores,
together with company founder,
Chuck Williams, have put to-
gether an outstanding collection
of Healthy Side Dishes obtained
from international food author-
ities.
The side dish recipes in the
book feature seasonal vegetables,
potatoes, rice, beans and grains
in tempting combinations and
use simple cooking techniques
that bring out the food's flavor
without adding fat and calories.
Below are some healthy side
dishes for you to try with
your favorite main dish
dinners.
STEAMED SPINACH
& LEEKS
1 tablespoon olive oil
2 leeks, green and white parts,
thinly sliced
1 teaspoon lemon juice
1 pound fresh spinach leaves
1/4 teaspoon salt
1/8 teaspoon freshly ground
pepper
1 teaspoon finely grated lemon
zest
1 teaspoon sherry vinegar
In a heavy saucepan over medi-
um heat, warm the olive oil. Add
the leeks and saute, stirring oc-
casionally, until softened and
translucent, 4 to 5 minutes.
Add the lemon juice and the
spinach leaves, reduce the heat,
cover and cook for 4 minutes
without removing the lid. Un-
cover and toss to mix well.
Add the salt, pepper, lemon
zest and sherry vinegar and
cook, stirring, for 1 minute
longer. To serve, using a slotted
spoon, transfer the vegetables
to a serving dish. Calories
83 per serving.
Serves 4
STUFFED
TOMATOES
4 large ripe but firm plum
tomatoes, 1 pound total
weight, halved lengthwise
(Roma)
1/4 teaspoon salt
1/8 teaspoon freshly ground
pepper
4 small garlic cloves, peeled and
thinly sliced
2 tablespoons olive oil
1/3 cup fresh bread crumbs
1 tablespoon finely chopped
fresh parsley
1 tablespoon finely chopped
fresh basil
1 teaspoon finely chopped fresh
thyme leaves or 1/4 teaspoon
dried thyme
Preheat an oven to 400 degrees.
Arrange the tomatoes, cut sides
up, in a 3-quart baking dish.
Sprinkle with the salt, pepper
and garlic. Then drizzle with
half of the olive oil.
Bake the tomatoes, uncov-
ered, until they are softened and
sizzling, 45 to 60 minutes. Re-
move from the oven and preheat
the broiler.
In a small bowl, stir togeth-
er the bread crumbs, parsley,
basil and thyme. Sprinkle the
bread crumb mixture over the
tomatoes. Drizzle the remaining
olive oil over the bread crumb
mixture. Broil until lightly
browned, 2 to 3 minutes.
Serve immediately from the
baking dish, 100 calories per
serving.
Serves 4
BUTTERNUT
SQUASH PUREE
1 butternut squash (2 pound),
peeled, seeded and sliced
2 carrots, peeled halved
lengthwise and sliced
1 teaspoon ground ginger
1 tablespoon maple syrup
1 1/2 tablespoons unsalted
butter
1 tablespoon olive oil
1/4 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons finely chopped
fresh parsley
Pour water to a depth of 1 inch
in a steamer pan. Put the steam-
er rack in place and put the
squash and carrot slices on the
rack.
Cover and bring the water to
a boil. Steam over medium heat
until tender when pierced with
a fork, 15 to 20 minutes.
Transfer the squash and car-
rots to a food processor fitted
with the metal blade. Add the
ginger, maple syrup, butter,
olive oil, salt and pepper and
process until just pureed, scrap-
ing down the sides of the work
bowl as necessary.
To serve, spoon into a serving
bowl and garnish with the pars-
ley. Calories: 185 per serving.
Serves 4 ❑