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What's a healthy holiday side dish recipe?

Sautéed Green Beans Serves 4

Each serving counts as three Green servings, one optional condiment, and one Healthy Fat serving. Simmer green beans in a large saucepan for three minutes until crisp-tender. Remove from heat and drain, and then plunge into cold water to blanche them. This stops the cooking process and retains the color. Heat skillet with oil, add shallots and sauté for one minute. Add blanched green beans, sauté for three minutes, and serve.

  • • 1-½ lbs green beans, trimmed
  • • 4 tsp olive oil
  • • 1 Tbsp shallots, minced
  • • 1⁄4 tsp freshly ground black pepper

Cal 110 | Fat 5g | Chol 0mg
Carb 15g | Pro 3g

Kat Barefield, MS, RD
Nutrition & Dietetics
A healthy holiday side dish is steamed green beans (or your favorite veggie) with a dash of olive oil, garlic powder and ground black pepper to taste. By filling up on veggies, you’ll feel more satisfied with fewer calories. Plus, you’ll get fiber, antioxidants and healthy fats that your body needs.
Jennifer L. McDaniel
Nutrition & Dietetics

Pomegranates are a beautiful holiday fruit. The ruby red color comes from heart health protecting antioxidants. This seasonal super fruit is an excellent source of fiber, vitamins C and K, and a good source of potassium, folate, and copper. When picking your perfect pomegranate, select those that are heavy for their size and round. A whole pomegranate can be stored for about 1 month in a dry place or up to 2 months in the refrigerator. One of the biggest barriers for people when it comes to using pomegranates in their recipes is that it is messy to prepare! However, keeping your hands from getting stained red is easy! A no mess way to prep your pomegranate is to cut it open and peel the seeds out in a large bowl of water. The honeycomb-like pulp will float to the top and the seeds will sink to the bottom of the bowl. Once the seeds are all separated from the pulp, skim the pulp off of the top of the water, drain the seeds in a colander, dry off your seeds with a paper towel and they are recipe ready. Some of my favorite ways to incorporate pomegranate seeds is to add them to salads, hot or cold cereals, fruit salads, or into chicken or tuna salad. The Pomegranate Power Chicken Salad below is a festive side dish and uses Greek yogurt to replace some of the mayonnaise for additional bone boosting nutrients and less fat. 

Pomegranate Power Chicken Salad 

Ingredients:

1/2 cup pomegranate seeds
2 cups diced, cooked chicken
1/4 cup low-fat mayonnaise
1/2 cup 0% fat Greek yogurt 
1 Tbsp. Dijon mustard 
1/2 cup diced celery
Salt & Pepper to taste 

Directions:

Combine and place on top a bed of greens, whole-wheat bread or scoop into a tomato! 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.