Fall recipes for entertaining, the big game or just because.
Pumpkin Spice Butternut Squash Soup
Makes approximately 12 servings
1 tablespoon olive oil
⅓ cup chopped onion
2 cloves garlic, minced
8 cups peeled and cubed butternut squash
⅔ cup chopped apple
½ cup chopped carrot
¾ teaspoon kosher salt
½ teaspoon pumpkin pie spice
¼ teaspoon black pepper
1 (14.5 ounce) can reduced-sodium chicken broth
1 (14 ounce) can unsweetened light coconut milk
1 tablespoon packed brown sugar (see Tips)
5 tablespoons plain nonfat Greek yogurt
5 tablespoons salted roasted hulled pumpkin seeds (pepitas)
- In a 4- to 6-qt. Dutch oven heat oil over medium. Add onion and garlic; cook 5 minutes or until onion is tender, stirring occasionally. Stir in the next six ingredients (through pepper). Cook and stir 4 minutes. Add broth. Bring to boiling; reduce heat. Simmer, covered, 20 to 25 minutes or until squash and carrot are tender, stirring occasionally. Remove from heat. Stir in coconut milk and brown sugar.
- Using an immersion blender (or working in batches in a food processor or blender), blend squash mixture until smooth, adding water if needed to reach desired consistency.
- Serve soup topped with yogurt, pumpkin seeds, and, if desired, additional pumpkin pie spice.
Tips: Sugar Substitute: Choose Splenda Brown Sugar Blend. Follow package directions to use product amount equivalent to 1 Tbsp. packed brown sugar. PER SERVING WITH SUBSTITUTE: Same as below, except 129 cal., 4 g total sugar.
Nutrition per serving (2/3 cup): Calories 131; Fat 6g; Carbohydrates 16g; Protein 4g.
Recipe from Eating Well Magazine: http://www.eatingwell.com/recipe/259600/pumpkin-spice-butternut-squash-soup/print/
Ginger-Teriyaki BBQ Chicken Meatballs
Makes 15 servings
2 pounds 98-percent fat-free ground chicken
1 tablespoon fresh ground ginger (or ginger paste)
1 teaspoon garlic powder
Olive oil spray
1 6-ounce can tomato paste
1/2 cup teriyaki sauce
1/2 cup apple cider vinegar
1⁄3 cup brown sugar
1 teaspoon ground ginger, dried
- Preheat the oven to 400°F.
- Spray 2 large 9×11-inch Pyrex pans with olive oil.
- To make the meatballs, combine the ground chicken, egg, ground ginger, garlic powder and ground pepper in a large mixing bowl. Evenly mix the ingredients together. Create 30 meatballs each the size of a table tennis ball.
- Place meatballs in the pans, spacing them evenly. Cover the pans with foil and bake for 15 minutes.
- Remove foil and bake for another 15 minutes until meatballs are slightly browned and have an internal temperature of 165°F.
- Meanwhile, combine all of the sauce ingredients in the slow cooker. Add the cooked meatballs and coat evenly with sauce. Cover and cook on high for 1 to 1½ hours until meatballs are fully glazed.
- Serve meatballs as an appetizer on their own, or serve on a whole wheat hoagie roll.
Nutrition per serving (2 meatballs): Calories 110; Fat 2g; Carbohydrate 9g; Protein 14g.
Recipe from Food and Nutrition Magazine: https://foodandnutrition.org/may-june-2014/ginger-teriyaki-bbq-chicken-meatballs/