Healthier Thanksgiving Side Dishes

I’ve been sharing several healthier dishes with you lately for your holiday meals. Don’t tell your guests they’re healthier for them, and they’ll never know. If you do tell them, they will probably thank you.

Today I have recipes for mashed potatoes, gravy, and asparagus courtesy of Smart Balance. Mashed potatoes are a staple on most Thanksgiving menus, and asparagus is one of my favorite vegetables, so I can definitely see me adding both of these to my Thanksgiving day feast.

New-Fashioned Mashed Potatoes and Onions

• 2 1/2 pounds Yukon gold potatoes, peeled and diced
• 1 1/2 cups chopped yellow onion
• 1/4 cup Smart BalanceTM Fat-Free Milk*
• 1/2 cup Smart Balance® Light Buttery Spread
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup finely chopped fresh parsley

In a 4-quart saucepan, bring 2 quarts hot tap water to a boil over high heat. Add the potatoes and onions, return to a boil, reduce heat, cover tightly and simmer 14 minutes or until potatoes and onions are tender.

Drain well in colander. Add the potato mixture, plus the other ingredients to the saucepan and use a potato masher or electric mixer to mash until smooth.

Makes 6 cups total
Serves 8; 3/4 cup per serving

Per serving: 167 calories, 3 grams protein, 28 grams carbohydrate, 5 grams fat, 1.5 grams saturated fat, 2.0 grams monounsaturated fat, 1.6 grams polyunsaturated fat, 0 grams trans fat, 205 mg Omega-3 fatty acids, 1746 mg Omega-6 fatty acids, 0 mg cholesterol, 388 mg sodium, 3 grams fiber

Gravy for Mashed Potatoes

• 2 tablespoons flour
• 2 tablespoons Smart Balance® Butter Blend Omega
• 3/4 cup water
• 1/4 cup Smart Balance™ Fat Free milk
• 1 1/2 teaspoons chicken bouillon granules
• 1/2 teaspoon dried thyme leaves
• 1/4 teaspoon garlic powder
• 1-2 tablespoons finely chopped parsley or green onion, optional

Combine the flour and Smart Balance® Butter Blend in a medium saucepan over medium heat.
Stir until melted. Whisk in the water until smooth. Add the remaining ingredients, except parsley. Bring to a full boil over medium heat and boil 2 minutes, stirring frequently with a flat spatula. Serve topped with parsley, if desired.

Serves 8; 2 tablespoon servings

Per serving: 38 calories, 1 gram protein, 2 grams carbohydrate, 3 grams fat, 1.3 grams saturated fat, 0.8 gram monounsaturated fat, 0.4 grams polyunsaturated fat, 0 grams trans fat, 89 mg Omega-3 fatty acids, 8 mg Omega-6 fatty acids, 4 mg cholesterol, 260 mg sodium, 0 grams fiber

Asparagus with Lemon-Butter Crumb Topping

• 1 medium lemon
• 1/4 teaspoon salt, divided
• 2 tablespoons Smart Balance® Butter Blend
• 1/2 cup Panko bread crumbs*
• 1 pound fresh asparagus, trimmed (12 ounces total after trimming)
• 1/2 cup water

1. Grate 2 teaspoons rind from the lemon, cut the lemon into wedges.
2. Melt Smart Balance® Butter Blend over medium heat in a large nonstick skillet. Add the breadcrumbs and cook 2-3 minutes, or until just golden, stirring constantly. Remove from heat, add lemon zest and 1/8 teaspoon salt. Stir gently, using the back of a spoon, incorporate lemon zest into the breadcrumb mixture, set aside on separate plate.
3. To the skillet, add the water and asparagus bring to a boil over medium high heat, cover and boil 2 minutes or until tender crisp. Drain well.
4. Place asparagus on serving platter. Sprinkle with 1/8 teaspoon salt and top with the breadcrumbs. Serve with lemon wedges.

*Note: Panko bread crumbs are Japanese breadcrumbs found in major supermarkets in the ethnic section.
Makes about 16-20 spears plus about 1/2 cup crumbs total

Serves 4

Per serving: 94 calories, 3 grams protein, 9 grams carbohydrate, 6 grams fat, 2.5 grams saturated fat, 1.5 grams monounsaturated fat, 0.8 grams polyunsaturated fat, 0 grams trans fat, 600 mg Omega-3 fatty acids, 91 mg Omega-6 fatty acids, 8 mg cholesterol, 208 mg sodium, 2 grams fiber

Image and recipes courtesy of Smart Balance