HOT APPLE CIDER
Makes 4 servings
Always a fun way to warm up on the cooler fall evenings.
Ingredients
- 3 cinnamon sticks
- 1 tsp black peppercorns
- ½ tsp whole cloves
- ¼ tsp ground nutmeg
- 4 cups unsweetened apple juice
- ½ Tbsp orange zest
- Dash of maple syrup, optional for added sweetness
Preparation
Combine cinnamon sticks, peppercorns and cloves in a saucepan and cook over medium-high heat for about 4-5 minutes, stirring frequently. Add the nutmeg, apple juice, and orange zest and stir to combine. Bring to a boil.
Reduce heat and simmer for 15-20 minutes. Pour cider mixture through a fine-mesh sieve into a mug. Allow to cool slightly.
Nutrition Information Per Serving (serving size = 1 cup)
- Calories: 117
- Total fat: 0 g
- Saturated fat: 0 g
- Sodium: 11 mg
- Cholesterol: 0 g
- Total carbohydrates: 29 g
- Fibre: 1 g
- Sugars: 24 g
- Protein: 0 g
- Potassium: 250 mg
APPLE-GLAZED CHICKEN
Makes 2 servings
A tasty, sweet and slightly salty combination for fall.
Ingredients
- 1 Tbsp olive oil
- 4 boneless, skinless chicken thighs
- ¼ cup apple cider vinegar
- 1 medium apple, peeled and chopped into bite-sized pieces
- 1 tsp low-sodium soy sauce
- 1 small onion, thinly sliced
Preparation
Place a nonstick skillet over medium heat. Add olive oil and chicken thighs. Cook chicken until lightly browned on both sides. While the chicken cooks, stir together vinegar, soy sauce, apples, and onions. Pour the mixture over the chicken. Cover and turn the heat down to low. Let the chicken simmer, turning at least once, for 20-25 minutes, or until most of the liquid is absorbed and onions are lightly browned.
Nutrition Information Per Serving (serving size = 2 chicken thighs plus half mixture)
- Calories: 304
- Total fat: 12 g
- Saturated fat: 2 g
- Sodium: 217 mg
- Cholesterol: 228 g
- Total carbohydrates: 19 g
- Fibre: 4 g
- Sugars: 12 g
- Protein: 28 g
- Potassium: 320 mg
APPLE-CHICKEN SALAD
Makes 2 servings
A lightened-up version of the classic Chicken Waldorf Salad. Toasting nuts helps to bring out their flavours, so you can use less and still fully enjoy their taste.
Ingredients
- 1½ cups cooked chicken breast, chopped into bite-sized pieces
- 1 small apple, diced
- 2 celery stalks, washed and diced
- ¼ cup walnuts, chopped and lightly toasted
- ½ cup plain nonfat Greek yogurt
- 2-4 cups salad greens, divided in half
Preparation
Combine the chicken through yogurt in a medium bowl. Mix well. Serve on top of your favorite salad greens.
Nutrition Information Per Serving (serving size = half salad mixture)
- Calories: 291
- Total fat: 12 g
- Saturated fat: 2 g
- Sodium: 229 mg
- Cholesterol: 55 g
- Total carbohydrates: 20 g
- Fibre: 6 g
- Sugars: 10 g
- Protein: 27 g
- Potassium: 186 mg
CORNMEAL APPLE MUFFIN WEDGES
Makes 6 servings
The yogurt and nonfat milk add both lightness and moisture to this yummy muffin dish. The wedges could be served as a side dish or for breakfast — adding an egg and some greens on top — for a balanced start to the day.
Ingredients
- 1 cup all-purpose flour
- ⅓ cup whole wheat flour
- ⅔ cup cornmeal
- ⅓ cup light brown sugar
- 1 Tbsp baking powder
- 1 tsp baking soda
- ½ cup plain nonfat yogurt
- ¼ cup plus 2 Tbsp nonfat milk
- 2 large eggs
- 1 large egg white
- 3 Tbsp canola oil
- 2 medium apples, peeled, cored, and diced
- ¼ tsp salt
- ½ tsp ground ginger
- ½ tsp ground cinnamon
- nonstick cooking spray
Preparation
Preheat the oven to 375°F. Spray a 9-inch round cake pan with nonstick cooking spray. Set aside. Place the flours, cornmeal, brown sugar, baking powder, baking soda, and salt in a large bowl. Whisk to combine. In a small bowl, combine the yogurt, milk, eggs, egg white, and oil.
In a separate medium bowl, toss the apples with ginger and cinnamon. Add to large bowl with dry ingredients and combine. Add wet yogurt mixture and mix until combined. Scrape into the prepared pan. Bake until golden in colour, about 40 minutes. Cool on rack. With a serrated knife, slice muffin bread into 6 wedges.
Nutrition Information Per Serving (serving size = 1 wedge)
- Calories: 263
- Total fat: 9 g
- Saturated fat: 1 g
- Sodium: 505 mg
- Cholesterol: 63 g
- Total carbohydrates: 41 g
- Fibre: 3 g
- Sugars: 19 g
- Protein: 7 g
- Potassium: 88 mg
ROASTED BUTTERNUT SQUASH & APPLE SOUP
Makes 6 servings
A delicious way to enjoy the fall harvest.
Ingredients
- 2 medium butternut squash (about 2 lbs)
- 2 medium apples (suggest baking apples like Rome)
- 1 tsp olive oil
- 4 cloves garlic, peeled and sliced in half lengthwise
- 2 sprigs fresh thyme
- 4 cups low-sodium chicken or vegetable broth
- Freshly ground salt and pepper to taste
Preparation
Preheat the oven to 375°F. Cut squash in half lengthwise and remove seeds. Peel, core, and cut apples into quarters. Brush cut surfaces of squash and apples with olive oil. Season with salt and pepper. Set apples aside and place squash on a rimmed baking sheet, with cut side down. Place half of garlic and one sprig of thyme under each half. Bake for 15 minutes. Add apples to the baking sheet and continue to bake for another 15-20 minutes, or until both squash and apples are tender. Remove from the oven and cool until able to handle.
Use a spoon to scrape all of the cooked squash from the skins and place in a medium pot. Add apples and cooked garlic. Discard thyme sprigs. Mash mixture with potato masher. Add broth, using slightly less for thicker or more for thinner consistency. Heat over medium-high heat, stirring constantly, until soup comes to a boil. Taste and adjust seasonings.
Nutrition Information Per Serving (serving size = 1 cup)
- Calories: 92
- Total fat: 1 g
- Saturated fat: 0 g
- Sodium: 52 mg
- Cholesterol: 0 g
- Total carbohydrates: 20 g
- Fibre: 4 g
- Sugars: 8 g
- Protein: 2 g
- Potassium: 1,152 mg