Homespun

December 13, 2000

Healthier Holiday Vegetables

The vegetable dishes served at many holiday tables may include lots of butter, rich sauces, or other high-calorie ingredients. But if you are watching fat intake, you would be wise to keep the vegetables simple. Not only are they usually lower in calories, but their interesting shapes, colors, and textures also make them perfect for almost any meal.

The dishes chosen for today's column are a tasty and will help you stick to your diet during the holiday weeks and throughout the year. Calories are have been kept low by limiting the use of butter, margarine, oil, and bacon drippings, and by seasoning with various herbs, spices and other low-calorie ingredients.

Fruit juice can add lots of flavor and qualifies as a low-calorie seasoning. These recipes have also reduced or eliminated salt, which equals lower sodium intake.

ACORN SQUASH WITH NUTMEG

1 medium acorn squash (about 1 pound)

1 tablespoon plus 1 teaspoon brown sugar

1 tablespoon plus 1 teaspoon reduced-calorie margarine, melted

¼ to ½ teaspoon ground nutmeg

1/8 teaspoon pepper

Cut squash into quarters; remove seeds. Place squash, cut side up, in a shallow baking dish; add boiling water to the depth of ½ inch. Cover and bake at 400° for 30 minutes or until tender.

Combine remaining ingredients; divide among squash cavities. Bake, uncovered, at 400° for an additional 10 minutes or until lightly browned. Yield: 4 servings (about 70 calories per serving).

BRUSSELS SPROUTS MEDLEY

1 pound brussels sprouts

1 cup water

1 chicken-flavored bouillon cube

1 cup diagonally sliced carrots

1 cup diagonally sliced celery

1 cup cauliflower pieces

½ cup reduced-calorie, herb-flavored salad dressing

Wash brussels sprouts thoroughly, and remove discolored leaves. Cut off stem ends, and slash bottom of each sprout with a shallow X. Combine sprouts, boiling water, and bouillon cube in a saucepan; bring to a boil. Cover, reduce heat, and cook 5 minutes. Add remaining vegetables; cover and cook 5 minutes or until crisp-tender; drain. Add salad dressing, and cook until heated. Yield: 8 servings (about 46 calories per serving).

GOLDEN CARROTS

4 cups thinly sliced carrots

1 cup unsweetened pineapple juice

1 cup water

2 teaspoons grated lemon rind

½ cup golden raisins

2 teaspoons reduced-calorie margarine

1 teaspoon vanilla extract

½ teaspoon ground mace

Combine carrots, pineapple juice, water, and lemon rind in a medium saucepan; bring to a boil. Cover, reduce heat, and cook 10 to 12 minutes or just until tender. Remove from heat, and drain carrots, reserving ¼ cup liquid. Stir ¼ cup liquid and remaining ingredients into carrots. Yield: 8 servings (about 73 calories per serving).

EASY ORANGE BROCCOLI

1 (1½ pounds) bunch broccoli

1 tablespoon margarine

1 tablespoon all-purpose flour

1 tablespoon grated orange rind

¾ cup unsweetened orange juice

Strips of orange rind (optional)

Trim off large leaves of broccoli. Remove tough ends of stalks, and wash broccoli thoroughly. Make lengthwise slits in thick stalks. Arrange broccoli spears in a steaming rack with stalks to center of rack. Place over boiling water; cover and steam 10 to 15 minutes or until tender. Arrange broccoli in a serving dish; keep warm.

Melt margarine in a heavy saucepan over low heat; add flour, stirring until smooth. Cook 1 minute, stirring constantly. Gradually add orange rind and orange juice. Cook over medium heat, stirring constantly, until thickened and bubbly. Pour sauce over broccoli. Garnish with strips of orange rind, if desired. Yield: 6 servings (about 53 calories per serving).

ZUCCHINI-BASIL DELIGHT

4 green onions with tops, chopped

1½ teaspoons margarine, melted

2 medium zucchini, cut into 2-inch julienne strips

2 medium-size yellow squash, cut into 2-inch julienne strips

¾ pound fresh mushrooms, sliced

¾ teaspoon dried whole basil

½ teaspoon salt

¼ teaspoon pepper

Saute green onions in margarine in a large skillet for 1 minutes. Add remaining ingredients; cook over medium-high heat 5 to 8 minutes or until vegetables are crisp-tender. Yield: 8 servings (about 39 calories per serving).

This page created by Margie Yarnell, Extension Secretary/Webmaster.
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