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
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
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
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
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
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
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