Athens Regional Health System

Healthy Side Recipes

Carrot Soufflé
Creamy Grits with Sweet Corn
Crispy Oven Fries
Herb Roasted Vegetables

Carrot Soufflé

This dish is not low fat. It is lower fat than the original I received. The carrots give it great redeeming social value and it is impressive and delicious. It can be served for dessert. Balance it with very low fat dishes in the meal.

3 cans sliced carrots, drained and rinsed
1 stick reduced fat margarine
3 large eggs
¼ cup gluten free baking mix
½  cup brown sugar
¼ teaspoon cinnamon
1/8 to ¼ teaspoon nutmeg

Preheat oven to 350 degrees. Lightly grease a 1-½ quart soufflé dish. Set aside.

Drain and rinse carrots. In small bowl, microwave for about 2 minutes, until hot. In order, place margarine, eggs, baking mix sugar, cinnamon, nutmeg and carrots in blender. Blend until completely smooth. Pour gently into prepared dish. Bake about 1 hour or until set and lightly browned. Serve immediately. Eight servings.

Creamy Grits with Sweet Corn

5 cups water
1-teaspoon salt
1 cup yellow grits
½ cup (2 ounces) grated Parmesan cheese
¼ cup (1 ounce) shredded white cheddar
¼ teaspoon hot pepper sauce
1/8 teaspoon ground white pepper
1 ½ teaspoons margarine
1 cup fresh corn kernels
¼ cup sliced green onions

Bring water and salt to a boil in a large saucepan; gradually stir in grits. Reduce heat, simmer 30 minutes or until thick and tender, stirring frequently. Remove from heat; stir in cheeses, pepper sauce, and white pepper. Cover.

Melt butter in a large nonstick skillet over medium-high heat. Add corn; sauté 4 minutes or until lightly browned. Add corn and green onions to grits mixture, stirring well. Eight ½-cup servings.

Crispy Oven Fries

4 medium russet potatoes, cut into wedges
1-tablespoon olive oil
¼ teaspoon freshly ground black pepper
1/8-teaspoon salt
2 cloves garlic, minced

Preheat oven to 425 degrees.

Place potatoes in a large bowl. Cover with ice water. Let stand for 15 minutes.

Drain potatoes in a colander. Spread onto clean towels. Pat dry.

Put oil, pepper and salt to nonstick baking sheet or large jelly roll dish. Add potatoes and toss thoroughly. Bake for 20 minutes. Turn potatoes with spatula. Bake until they reach desired crispness, at least 20 more minutes, continuing to toss about every 10 minutes. Four servings.

Serve immediately.

Herb Roasted Vegetables

2 ½ cups sliced zucchini or yellow squash
1 ½ cups red bell pepper in 1-inch squares
1 cup (1-inch) cut green beans
1 cup sliced carrot
1-cup sweet onion in 1-inch squares
1 cup sliced mushrooms or to taste
Any other little thing that your heart desires
3 tablespoons balsamic vinegar
1 ½ tablespoons olive oil
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon dried tarragon
½ teaspoon dried thyme
½ teaspoon dried parsley
½ teaspoon dried rosemary
¼ teaspoon salt
¼ teaspoon pepper
3 tablespoons minced garlic

Preheat oven to 425 degrees. Place all vegetables in 13 by 9 inch baking dish. Whisk oil, vinegar and spices together and pour over vegetables. Stir to mix well. Cover and bake for 40 minutes or until vegetables are tender. 9 servings, about ¾ cup each.

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