Centegra Healthy Living Institute
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Recipes for healthy fall standbys

As the air gets cooler, you start craving the flavors of fall. these healthy harvest recipes keep you satisfied — and your waistline under control.

Pork Chops in Warm Cherry Sauce

Ingredients

4 bone-in center-cut pork chops

¼ teaspoon salt

pepper to taste

2 teaspoons olive oil, divided

1 cup onion, diced

1 cup dry red wine

1 teaspoon dried tarragon

2 cups dried cherries

Directions

Trim visible fat from pork chops. Season lightly with salt and pepper. In a large, nonstick pan, warm 1½ teaspoons oil over high heat. Brown pork chops on both sides (about 2 minutes). Remove from pan and set aside. Lower heat to medium and add remaining ½ teaspoon of oil and diced onion to the pan. Cook and stir until onion softens (about 5 minutes). Add red wine. Cook and stir for about 1 minute. Add tarragon and cherries. Cook and stir for another minute. Return pork chops and any juices to the pan. Simmer for 9 minutes to thicken sauce and fully cook the pork chops.

Nutrition: (Serves 4) Calories: 500, Carbohydrates: 57g, Total fat: 9g, Cholesterol: 70mg, Saturated fat: 2.5g, Dietary fiber: 7g, Sodium: 220mg, Protein: 30g

Sweet Potato and Apple Casserole

Ingredients

¼ cup orange juice

2 tablespoons packed brown sugar

1 tablespoon margarine

½ teaspoon cinnamon

1/3 cup dried cranberries

2 medium sweet potatoes, peeled and cubed

1 apple with skin on, sliced

Directions

Preheat oven to 350 degrees. Spray a 1½-quart casserole dish with nonstick cooking spray.

In a small sauce pan over medium heat, mix the orange juice, brown sugar, margarine, cinnamon and cranberries. Heat and stir until the sugar dissolves and margarine melts.

In a separate, large bowl, mix the potatoes and apple slices into the orange juice mixture. Transfer to the casserole dish.

Cover and bake for one hour or until the potatoes are fork-tender. Before serving, stir the mixture to distribute the juices accumulated at the bottom.

Nutrition: (Serves 4) Calories: 181, Carbohydrates: 33g, Total Fat: 6g, Saturated Fat: 1g, Dietary Fiber: 3g, Sodium: 71mg, Protein: 2g

Chunky Potato Minestrone Soup

Ingredients

3 cups reduced-sodium chicken broth

½ pound white potatoes, peeled and cubed

2 stalks celery, chopped

1 medium onion, chopped

2 small carrots, peeled and chopped

2 cups prepared pasta sauce

½ can of white beans

½ teaspoon thyme or Italian seasoning sea salt or garlic salt to taste

freshly ground pepper to taste

Directions

In a large saucepan, bring broth to a boil. Add vegetables to broth with pasta sauce and beans. Return to a boil, reduce heat and simmer, covered, for 20 minutes. After it cools, puree until smooth or until soup is desired consistency. Stir in remaining ingredients and cook for 5 more minutes.

Nutrition: (Serves 4) Calories: 230, Total fat: 2.5g, Cholesterol: 5mg, Dietary fiber: 6g, Sodium: 710mg, Protein: 10g

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