Side dish recipes: October
Baked onion rings
When the comfort food cravings hit, these onion rings are quick and easy to prepare as a partner to your main dish. Bonus: They're baked—not fried—making them a way healthier choice than any food court finds.
Directions:
1. Position racks in top and bottom of oven. Preheat to 450F. Spray 2 baking sheets with oil. Scoop 1/3 cup all-purpose flour into a freezer bag. Whisk 1 egg with 2 tbsp milk in a bowl. Scoop 1/3 cup bread crumbs, 1/3 cup cornmeal, 1 tsp Italian-herb seasoning and 1/2 tsp salt into a second freezer bag.
2. Slice 1 Spanish onion into rounds. Separate into rings. Shake rings in the flour, then dip each ring into the egg mixture. Shake in crumb mixture. Lay on sheets. Repeat. Spray rings with oil. Bake in oven until golden, switching sheets halfway through, 15 min.
Serves 4.
Per serving: 139 calories, 5 g protein, 22 g carbs, 4 g fat, 2 g fibre, 341 mg sodium.
Balsamic Brussels sprouts
If you're the type to turn up your nose at Brussels sprouts, give them another chance. This quick recipe is simple, but might just pack enough of a punch to change your mind about this oft-misunderstood sprout.
Directions:
1. Cut 500 g Brussels sprouts into quarters. Heat a large saucepan over high. Add 2 tbsp olive oil, then Brussels sprouts. Cook until they turn bright green, about 2 min.
2. Stir in 1/3 cup white balsamic vinegar, 1 tbsp granulated sugar and 1/8 tsp salt. Cook, stirring occasionally, until Brussels sprouts are lightly caramelized, 3 more min.
Serves 4
Per serving: 140 calories, 4 g protein, 16 g carbs, 7 g fat, 5 g fibre, 105 mg sodium. Excellent source of vitamin C.
Spaghetti squash with cranberries
Sub out pasta noodles for delicious spaghetti squash and add some dried cranberries for a side dish that screams of fall flavours.
Directions:
1. Preheat oven to 375F. Line a rimmed baking sheet with parchment paper. Cut a spaghetti squash in half lengthwise. Scoop out seeds and discard. Bake cut-side down in centre of oven until a knife tip easily pierces skin, 35 to 40 min. Use a fork to scrape squash strands into a medium bowl. Stir in 1/4 cup dried cranberries, 2 tbsp melted butter, 1 tbsp honey, 2 tsp fresh thyme leaves and 1/4 tsp salt. Season with pepper.
Serves 4.
Per serving: 129 calories, 1 g protein, 20 g carbs, 6 g fat, 2 g fibre, 210 mg sodium
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