Next week is the time to try out these “Taste of Fall” menus.
MENU 1: Sweet Potato Soup with Curried Cheese Crisps
This was a very interesting soup. I’m not sure what I was expecting, but it wasn’t this. I loved the creaminess of the soup. The kick of curry added just the right amount of spice. Cheese crisps can be perceived as fancy while being very easy to make. Try it!
2 lb. sweet potatoes; 3 green onions, coarsely chopped; 1 (14 oz.) can vegetable or chicken broth; 1 c. fat free half and half; 1 tsp. curry powder; ¼ tsp. salt and pepper; 1/3 c. reduced-fat white cheddar cheese, shredded; sprinkle of paprika.
Preheat oven to 425 degrees for cheese crisps. Pierce potatoes in several places with a fork or knife. Microwave on paper towels for 10 minutes or until tender, turning once. Halve potatoes lengthwise. Hold with oven mitt; scoop out flesh into food processor. Add onions and half the broth. Process until smooth. Transfer potatoes, half and half, and remaining broth to a large saucepan. Cook over medium-high heat, stirring occasionally, until heated through. Stir in ¾ tsp. curry powder and ¼ tsp. salt and pepper.
Meanwhile for crisps, cover a baking sheet with aluminum foil. Lightly coat with cooking spray. In a small bowl toss cheese and remaining curry powder. Evenly divide in 8 mounds, 2 inches apart, on a baking sheet; flatten slightly. Bake 4 to 5 minutes, until melted and beginning to brown. Cool slightly; remove with metal spatula. Sprinkle with paprika.
Yield: 4 servings
MENU 2: Rosemary Pork Tenderloin and Roasted Autumn Vegetables (6 WW points)
This meal was so delicious! It felt like I was eating a healthy Thanksgiving dinner. Seriously, you need to invite the family over and make this wonderful meal. You won’t be disappointed. Feel free to half this recipe for a smaller crowd. This recipe serves 6. The vegetables are scrumptious too. Start them before the pork since they take longer to cook. I was proud of myself for trying a new veggie: turnips. Even the Brussels sprouts were delicious!
2 (3/4 lb) pork tenderloins trimmed; ½ tsp. salt; ½ tsp. pepper; 2 Tbsp. chopped, fresh rosemary; 2 tsp. olive oil; 2 Tbsp. fat-free, less –sodium chicken broth; 1 Tbsp. light brown sugar; 1 Tbsp. Dijon mustard.
Preheat oven to 425 degrees. Sprinkle pork with salt and pepper. Sprinkle with rosemary, pressing lightly to adhere to pork. Place pork in a roasting pan; drizzle with oil. Bake at 425 for 20-25 minutes or until thermometer inserted in center of pork registers 155 degrees. Remove pork from pan; cover and let rest for 10 minutes. While pork bakes, combine chicken broth, brown sugar, and Dijon and stir with a whisk. Once you remove pork from roasting pan, pour sauce in pan, scrape bits from pan, and return to oven to heat through until bubbling. Cut pork into ½ inch thick slices and serve with sauce.
Yield: 6 servings (Serving size: 3 oz. pork and 1 ½ Tbsp. sauce)
Cal. 206, Fat 5.5g, Fiber 0.1g
Roasted Autumn Vegetables:
6 small carrots (about ¾ lb.), peeled and cut into 1 inch pieces; 1 large red potato, cut into ½ inch cubes; 2 turnips, peeled and cut into ½ inch cubes; 3 cups halved Brussels sprouts; ¾ tsp. garlic powder; ½ tsp. salt; ¼ tsp. pepper; 2 tsp. olive oil.
Preheat oven to 425 degrees. Combine first 4 ingredients in a large bowl. Toss in garlic powder, salt, pepper, and olive oil and toss to coat. Spread vegetables in a single layer on a baking sheet covered with aluminum foil and sprayed with cooking spray. Bake at 425 for 25 minutes. Stir vegetables, turning roasted sides over. Bake an additional 20 minutes or until vegetables are browned.
Yield: 10 servings (Serving size: ½ c.)
Cal. 103, Fat 1.9g, Fiber 4.8g
MENU 3: White Bean Chicken Chili with Parmesan and Prosciutto Mini Muffins
White Bean Chicken Chili is always my go-to chili for fall. I love that it is not heavy at all. Pair it with these prosciutto and parmesan mini muffins. It is kind of like a mini corn muffin and I love the portion control.
4 cans Great Northern White Beans; 2 medium onions chopped; 1 Tbsp. olive oil; 3 (4.5 oz.) cans chopped green chilies, undrained; 4 tsp. minced garlic; 2 tsp. ground cumin; 1 Tbsp. Emeril’s Italian Seasoning (or 2 tsp. dried oregano); 5 c. no-fat, low sodium chicken broth; 5 c. cooked chicken breast, shredded (1 ½ lbs. boneless, skinless chicken breast); 4 c. shredded Monterrey Jack cheese with jalapeno (or other cheese blend of your choice); ½ tsp. salt; ¼ tsp. pepper.
Boil chicken and shred. Saute onions in olive oil over medium-high heat until tender. *Add green chilies and next 3 ingredients; cook 2 minutes, stirring constantly. Add beans and chicken broth. Bring to a boil; cover, reduce heat, and simmer 2 hours, stirring occasionally. Add chicken, cheese, salt, and pepper. Bring to a boil, reduce heat, and simmer, uncovered, 10 minutes, stirring often.
*The chicken, onions, and other ingredients can be put together in a crock pot on low for 4-6 hrs. if preferred.
Parmesan and Prosciutto Mini Muffins:
4 sprays cooking spray; 2/3 c. all-purpose flour; 2/3 c. whole wheat flour; ¼ c. grated parmesan cheese; 4 tsp. sugar; 2 tsp. baking powder; ½ tsp. salt; ½ tsp. black pepper; 2 large egg whites, at room temperature; 4 oz. Casa Italia Prosciutto, or other prosciutto crudo, thinly sliced and minced; ½ c. fat-free ricotta cheese; ½ c. fat-free half and half (or low-fat milk); 2 Tbsp. unsalted butter, melted and cooled.
Position rack in center of oven and preheat to 400 degrees. Spray mini muffin cups (for 24 muffins) with cooking spray. In a large bowl, whisk together both flours, cheese, sugar, baking powder, salt, and pepper. In a second bowl, whisk together egg whites, prosciutto, ricotta, half and half, and melted butter until the mixture is fairly smooth. Pour wet ingredients into dry ingredients; stir with a wooden spoon just until there are no pockets of dry flour in the mixture. Spoon into prepared muffin tins, about 1 ½ Tbsp. per muffin cup (I used a small cookie scooper). Bake until browned on top and a toothpick inserted in the center comes out clean, about 12-14 minutes. Cool in tins for a couple of minutes before turning out on to a wire rack.
Yields: 24 mini muffins (Serving size: 1 muffin =1.5 WW points)
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