Thanksgiving sides: Oven Roasted Asparagus and Smashed Sweet Potatoes

In my Cooking with Kashi: Multigrain Pilaf and Pine Nut Stuffed Vegetables post, you may have noticed the gorgeous asparagus and the sweet potatoes on the plate. I thought both dishes, neither which use Kashi ingredients, would make wonderful Thanksgiving side dishes. Good timing, too, as I noticed that asparagus spears were on sale at Safeway this week!

Both recipes were created by Katherine Emmenegger, the Executive Chef at the Great News! Discount Cookware and Cooking School in San Diego. If you ever have a chance, stop by the store to shop. Or check their cooking class schedule and book a class. I had a blast there when we cooked with Kashi (read about it here). The staff was very knowledgeable and the kitchen set up, which included overhead cameras, made me feel like I was cooking on TV.

Oven Roasted Asparagus

Serves 6

Ingredients:

• 2 bunches fresh asparagus, washed and ends trimmed
• 2 tablespoons extra-virgin olive oil
• 4 large garlic cloves, minced
• 1 teaspoon kosher salt
• 112 teaspoon ground black pepper
• 1 tablespoon fine olive oil for drizzling
• sea salt for finishing

Directions:

1. Preheat the oven to 400⁰ F.
2. In a large bowl, combine all ingredients; toss to coat. Arrange in a single layer on a silpat lined sheet tray.
3. Place in the oven on the middle to upper rack and roast for 20-25 minutes, shaking the pan occasionally to shift the asparagus.
4. Arrange on a serving platter.
5. Serve topped with a drizzle of fine olive oil and sea salt.

Nutritional Information:

Nutritional Information: Serving size is 1/6 of the recipe.

Calories – 80
Fat – 7g
Sodium – 390mg
Fiber – 15g
Total Carbs – 1.5g
Sugars – 1g
Protein – 1g

Weight Watchers POINTS = 2

This recipe is full of fiber and protein! But it also has lots of fat grams from the olive oil. If you are watching your Weight Watchers POINTS or fat intake, omit the caramelized onions and stick to the smashed sweet potatoes instead.

Caramelized Onions and Garlic

Ingredients:

• 3 tablespoons extra-virgin olive oil
• 4 large yellow onions, peeled and julienne
• 5 garlic cloves, sliced
• 1 teaspoon salt

Directions:

• Preheat the oven to 350⁰ F.
• In a large saute pan over medium heat, heat the oil; saute the onions and garlic stirring occasionally.
• After about 10 minutes, sprinkle the salt over the onions.
• Let cook for about 30 minutes to an hour more, stirring every few minutes.
• After the first 20 to 30 minutes you may want to lower the heat. The onions should be amber in color and very soft.

Potatoes

Ingredients:

• 3 pounds sweet potatoes, washed and poked with a fork
• 3 tablespoons agave syrup
• zest of 1 orange
• juice of 1 orange
• 2 tablespoons unsalted butter, melted
• 1 teaspoon pumpkin pie spice

Directions:

1. On a parchment lined sheet tray, oven-roast the potatoes until tender.
2. Transfer from the oven, cool slightly, peel, and smash the potatoes.
3. Add the agave syrup, orange zest, juice, butter, and pumpkin pie spice. Mix well.
4. Spread in a shallow baking dish. (Made up to this point, the recipe can be refrigerated for up to 3 days.)
5. Top with the caramelized onions and garlic. Bake for 20 minutes before serving.

Nutritional Information: Serving size is 1/6 of the recipe. If you are watching your weight, I’d half the portion.

Calories – 370
Fat – 11g
Sodium – 860mg (not sure if this is correct as it seems too high for only adding 1 tsp of salt)
Fiber – 9g
Total Carbs – 63g
Sugars – 25g
Protein – 5g

Weight Watchers POINTS = 7

Posted on November 12, 2009 in Thanksgiving,Veggies,Weight Watchers

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