Prepare a fiesta this holiday season with side dishes inspired by the Latin kitchen for a lively alternative to your typical celebration. Recipes that draw on regional ingredients, such as chili peppers, cilantro, yuca and quinoa, are a delicious way to amp up flavor and bring Latin American style to holiday spreads.
“These recipes are a change of pace to more traditional holiday menus and are also good for you with an average of only 125 calories per serving,” said Manuel Villacorta, an award-winning registered dietitian who developed CanolaInfo’s recipe collection. “The dishes have all the Latin flavors I love plus an extra measure of nutrition thanks to canola oil, which has a neutral taste to let other ingredients shine, and also contains the least saturated fat of all common vegetable oils.”
For more recipes and facts about cooking with canola oil, visit canolainfo.org.
Roasted Winter Veggies and Tri-Color Potatoes
1 1/2 pounds tri-color potatoes, quartered
1 pound Brussels sprouts, cut in half
1 large red bell pepper, coarsely chopped
1 medium red onion, coarsely chopped
2 medium zucchini, cut lengthwise and sliced
2 medium carrots, sliced
1/4 cup chopped rosemary
1/3 cup canola oil
2 teaspoons salt
1 teaspoon garlic powder
Heat oven to 400 F.
In large roasting pan, place vegetables. Add rosemary, canola oil, salt and garlic powder, and stir to combine. Cook about 40 minutes or until vegetables are tender.
Green Bean Saltado
2 tablespoons canola oil
8 ounces green beans, ends trimmed
2 medium red onions, cut into strips
1 clove garlic, minced
1 tablespoon aji amarillo (or mild chili) paste
2 tablespoons balsamic vinegar
3 tablespoons low-sodium soy sauce
2 teaspoons cumin
2 tomatoes, seeded, sliced into narrow strips
1/2 cup chopped cilantro
In large saute pan or wok, heat canola oil over medium-high heat. Add green beans and cook 5 minutes.
Add onion, garlic, paste, vinegar, soy sauce and cumin. Stir to combine. Cook 3-5 minutes or until onions are fragrant but still hold their shape.
Add tomatoes and cook 1-2 minutes. Remove pan from heat and add cilantro. Stir to combine. Serve warm.
8 cups low sodium chicken or vegetable broth
2 cups wild rice
1 teaspoon salt
2 tablespoons canola oil
1 medium white onion, chopped
1 cup diced red bell peppers
1/2 cup chopped walnuts
1/2 cup golden raisins
1/4 cup finely diced parsley
In large saucepan, bring broth to boil, then stir in wild rice and salt. Reduce heat and simmer covered 40-45 minutes, or just until kernels puff open. Uncover and fluff with fork and simmer additional 5 minutes. Drain excess liquid.
Place cooked rice in large serving bowl and set aside to cool.
In large saute pan, heat canola oil over medium heat. Add onion and saute for 1-2 minutes or until translucent.
Add peppers, walnuts and raisins. Cook until lightly browned and fragrant. Add sauteed mixture and parsley to wild rice. Stir to combine and serve warm.