No-fuss, all-fabulous sides

Roasted cauliflower and carrots in mustard sauce

Serves 4

Ingredients

  • 1 small head cauliflower, trimmed into florets (about two cups)
  • 4 large carrots (about one pound), diagonally cut into one-inch slices
  • 2 teaspoons olive oil
  • ½ teaspoon pepper

For mustard sauce

  • 1 tablespoon olive oil
  • 2 tablespoons Dijon or other favorite mustard
  • 1 teaspoon horseradish
  • 1 teaspoon honey
  • ¼ cup chopped fresh parsley
  • Salt to taste, optional

Directions

  • Preheat oven to 425°F.
  • In a bowl, toss cauliflower florets and carrots with two teaspoons of olive oil and pepper. Cover and microwave five minutes.
  • Spray a baking sheet with cooking oil spray. Place vegetables in a single layer on the sheet. Roast 10 minutes, until vegetables are tender and cauliflower edges are browned.
  • For the sauce: While the vegetables are roasting, combine olive oil, mustard, horseradish and honey in a small bowl.
  • Remove vegetables from oven, toss with the sauce and parsley. Serve.

Nutrition information

Per serving of salad: 131 calories, 3 g protein, 15 g carbohydrates, 8 g fat, 1 g saturated fat, 5 g monounsaturated fat, 5 g fiber, 194 mg sodium, 0 mg cholesterol

Dreamy carrot soufflé

Serves 12

Ingredients

  • Nonstick pan spray
  • 2 pounds carrots, boiled until soft (can use yams or sweet potatoes as substitute or in combination with carrots)
  • 1 large egg
  • 3 large egg whites
  • ¼ cup brown sugar, firmly packed
  • 6 tablespoons matzo meal or bread crumbs
  • 2 tablespoons heart-healthy margarine, melted
  • ¾ teaspoon cinnamon
  • ¼ teaspoon salt
  • 2 teaspoons vanilla extract
  • ½ cup chopped pecans

Directions

  • Preheat oven to 350°F. Spray two-quart soufflé or casserole dish with nonstick pan spray.
  • In food processor, puree carrots until smooth. Add all other ingredients except for nuts and process until smooth.
  • Sprinkle nuts across top and bake for 50 to 60 minutes or until soufflé is puffed and set in the middle.

Nutrition information

Per serving of salad: 143 calories, 5 g protein, 15 g carbohydrates, 7 g fat, 1 g saturated fat, 3 g monounsaturated fat, 3 g fiber, 186 mg sodium, 75 mg cholesterol

Courtesy of the Well-Fed Heart