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Sip & Savor

November 11th, 2019

The Recipe For A Healthy Thanksgiving Table

Do right by your family's waistlines and treat them to a healthy holiday side dish.

You'll be doing plenty of imbibing during the Thanksgiving Day meal. Opt for a little balance and add a healthy dish to the table with a fantastic recipe of Wilted Kale and Roasted Cauliflower "Risotto", just one of the many heart-friendly concepts from newly released, The Eat Fit CookbookAuthor Molly Kimball, registered dietitian and nutrition journalist, collaborated with award-winning chefs and restaurateurs to create crowd-pleasing, good-for-you recipes you can make at home. The book features more than 125 recipes, along with wellness tips and stories from chefs and foodies - and makes for a terrific local holiday hostess gift. 

Wilted Kale & Roasted Cauliflower “Risotto by Dakota | GF, Low Carb, Vegetarian, Low Sodium

Makes 6 servings


1 tablespoon light olive oil 
2 tablespoons garlic
2 cups raw cauliflower, grated or store-bought riced cauliflower
2 cups raw kale, chopped 
¼ teaspoon sea salt 
1 ½ teaspoons black pepper 
½ cup unsalted chicken broth
½ cup plain Greek yogurt, 2% low fat
½ teaspoon fresh basil, chopped
½ teaspoon fresh thyme, chopped
1 teaspoon fresh parsley, chopped 
¼ cup Parmesan Reggiano 
1 tablespoon butter 


Using a cheese grater or food processor, grate or puree raw cauliflower to a rice-like texture. In a medium skillet over high heat, heat oil until almost smoking. Add garlic and cauliflower and sauté until lightly caramelized. Reduce heat to medium. Add kale and season with salt and pepper, continue to cook until kale is partially wilted. Add chicken broth, yogurt, basil, thyme, parsley, and continue to simmer until  heated through. Remove from heat and fold in parmesan and butter. Serve immediately.


Per serving: 100 calories, 6 grams fat, 2.5 grams saturated fat, 115 mg sodium, 7 grams carbohydrates, 2 grams fiber, 2 grams sugar (0 added sugar), 6 grams protein

Photo: Emily Eickhoff



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