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The blustery weather of autumn often stirs up our craving for rich, hearty meals-which can be as full in calories as they are in flavor. Fortunately, this season also provides a wide array of harvest ingredients that can be easily transformed into dishes that are both delicious and nutritious. Giant Food Stores shares three healthy recipes that will warm the chill of fall weather and satisfy your comfort food cravings. Plus visit www.SusquehannaStyle.com for three more easy recipes-roasted tomato bisque, eggs in red pepper cups and zucchini latkes!
Cherry & Walnut Quinoa
Prep time: 20 minUTES Cook time: 25 minUTES Makes 8 servings, 3/4 cup each Ingredients: 2 tablespoons + 2 teaspoons olive oil, divided 3 tablespoons finely chopped shallots 2 cups water 1/3 cup 100 percent white grape juice ½ teaspoon salt 1 3/4 cups uncooked, pre-rinsed quinoa ½ cup toasted walnuts, chopped 3 tablespoons lemon juice 1/4 teaspoon ground pepper ½ cup dried cherries, chopped
Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add shallots to pan, sauté 2 minutes or until tender. Add water, juice and salt to pan. Bring to boil. Add quinoa, cover, reduce heat and simmer 15 minutes or until liquid is absorbed and quinoa is tender. Remove from heat and set aside. To toast walnuts, heat a non-stick skillet over medium heat. Add walnuts and cook, stirring frequently, until lightly browned and fragrant. Set aside to cool slightly. Combine remaining 2 tablespoons of olive oil, lemon juice and pepper in a large bowl. Add quinoa, cherries and walnuts to bowl and toss gently to combine. Serve warm.
Per serving: 260 calories, 11g fat, 1g saturated fat, 0mg cholesterol, 150 sodium, 35mg carbohydrate, 3g fiber, 7g protein
Cranberry-Pear Muffins
Prep time: 30 minutes | Cook time: 20 minutes Makes 12 servings, 1 muffin each Ingredients: cooking spray 1 cup all-purpose flour 1/2 cup whole wheat flour 1/2 cup granulated sugar 1 teaspoon ground cinnamon 1/4 teaspoon baking powder 1/4 cup baking soda 1 1/2 cup peeled & shredded pear 1/2 cup chopped fresh or frozen cranberries 1 large egg, lightly beaten 1/4 cup canola oil 1/4 teaspoon lemon zest 1 tablespoon granulated sugar for topping
Preheat oven to 375 F. Coat 12 muffin tin cups (2 1/2-inch) with cooking spray. In a large bowl, combine flours, sugar, cinnamon, baking powder and baking soda. In another bowl, combine pear, cranberries, egg, oil and lemon zest. Add liquids to dry ingredients and stir just until moistened. Fill muffin cups 3/4 full. Bake for 18–20 minutes or until toothpick inserted in center comes out clean. Remove muffins from pan and dip tops in additional granulated sugar. Cool slightly before serving.
Per serving: 150 calories, 5g fat, 1g saturated fat, 20mg cholesterol, 70mg sodium, 25g carbohydrate, 2g fiber, 2g protein
cauliflower broccoli cheese soup
Prep time: 10 minutes | Cook time: 20 minutes Makes 4 servings, 1 cup each
Ingredients:
1 teaspoon canola oil
1 cup chopped onion
1 teaspoon chopped garlic
2 cups low sodium chicken broth
1 pound frozen broccoli and cauliflower or 5 cups fresh, chopped
1/2 cup fat free milk
1/2 cup reduced-fat shredded cheddar cheese
1/4 teaspoon ground black pepper or to taste
ground nutmeg to taste
1/4 cup seasoned croutons (don’t use if intended to be gluten-free)
In a large saucepan, heat oil over medium heat, add onion and cook until just beginning to brown. Add garlic and cook until onions are lightly browned. Add broth and broccoli and cauliflower mix; cover and bring to a boil. Reduce heat and cook for 10–15 minutes or until vegetables are tender. Puree mixture in a blender. Return pureed mixture to saucepan, add milk and heat through. Remove from heat and stir in cheese. Season with pepper. Sprinkle each serving with nutmeg and garnish with a few seasoned croutons.
Per serving: 150 calories, 6g fat, 2g saturated fat, 10mg cholesterol, 270mg sodium, 15g carbohydrate, 3g fiber, 4g sugar, 8g protein
Roasted Tomato Bisque
Prep time: 10 min. Cook time: 60 min. Makes 6 servings, ½ cup each Ingredients: 2 cans (14.5 oz. each) whole peeled tomatoes, no salt added 1 cup water 1 teaspoon canola oil ½ cup sliced onion 1 tablepsoon Worcestershire sauce ½ teaspoon dried basil 1/8 teaspoon ground black pepper 6 tablepsoons fat-free half and half
Preheat oven to 400˚F. Lightly coat a casserole dish with oil or cooking spray. Cut tomatoes in half lengthwise and place in prepared dish. Roast for 45 minutes. Add water and stir to dissolve browned bits; continue roasting for 15 minutes. Meanwhile, in a medium saucepan, heat oil over medium heat and sauté onion until lightly browned. Transfer sautéed onion and roasted tomatoes to blender and puree until smooth. Pour mixture into saucepan, stir in Worcestershire sauce, basil and pepper and heat through. For each serving, swirl in 1 tablespoon of half and half.
Per serving: 45 calories, 1g fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 8g carbohydrate, 2g fiber, 4g sugar, 2g protein
*gluten-free recipe
Eggs in Red Pepper Cups
Prep Time: 10 minutes Cook Time: 15 minutes Makes 4 servings, 4 ounces each Ingredients: 2 large red bell peppers 1 cup diced reduced-sodium ham 1/2 teaspoon crushed garlic 1/2 cup sliced scallions 1 cup egg substitute (or 4 eggs) 1/2 cup shredded cheddar cheese Ground black pepper, to taste
Preheat oven to 400˚F. Slice each red bell pepper in half lengthwise; remove top and seeds. Place the peppers, cut sides down, on a cookie sheet lightly coated with cooking spray. Roast for 10 minutes or just until tender; remove from oven and turn peppers cut side up. Meanwhile, lightly coat a nonstick skillet with cooking spray and heat over medium heat. Add ham and garlic and sauté until lightly browned. Add scallions and egg product and cook, stirring, until eggs are set. Spoon egg mixture into red pepper cups. Sprinkle with cheese and black pepper. Return to oven and heat just until cheese is melted. Let cool 5 minutes before serving.
Per serving: 130 calories, 5g fat, 3g saturated fat, 30mg cholesterol, 470mg sodium, 7g carbohydrate, 2g fiber, 15g protein
Zucchini Latkes
Prep Time: 20 minutes Cook Time: 20 minutes Makes 6 servings, 4 pieces each Ingredients: 1 Yukon gold potato, peeled and shredded 2 cups shredded zucchini (about ½ pound) 2 cups shredded yellow squash (about ½ pound) 1 medium onion, chopped 2 eggs, beaten + 4 egg whites (3/4 cup liquid egg whites) 3 tablespoons whole grain matzo meal 2 tablespoons flour ½ teaspoon baking powder ½ teaspoon salt 1/4 teaspoon ground black pepper 1/4 teaspoon garlic powder Olive oil or cooking spray (depending on cooking method)
Before combining potato, zucchini, yellow squash and onion in a large bowl, remove as much water as possible from the vegetables by pressing into a colander or using a cheesecloth to wring. Combine eggs and egg whites and add to vegetables. In a separate bowl, combine matzo meal, flour, baking powder, salt, pepper and garlic powder. Add dry ingredients to vegetables and mix well. Heat 1 Tablespoon olive oil in a large nonstick skillet. Drop large spoonfuls of batter into skillet and press down to form ¼-inch thick patties. Brown on both sides. Add more olive oil as needed for other batches. Drain on paper towel before serving. If baking: spray cooking oil on baking sheet. Bake patties for 8–10 minutes at 450°F. Spray latkes with olive oil and flip and bake for 8 more minutes.
Per serving: 120 calories, 4g fat, 1g saturated fat, 70mg cholesterol, 280mg sodium, 14g carbohydrate, 2g fiber, 7g protein
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