Autumn beef and cider stew
Makes 6 servings
Preparation time: 15 minutes
Cooking time: about 2 hours
2 slices bacon, cut into 1/2-inch pieces
2 pounds beef stew meat, cut into 1-inch pieces
1 teaspoon coarse salt
1/2 teaspoon pepper
1 (10 1/2-ounce) can condensed French onion soup
1 cup apple cider
1 pound sweet potatoes, peeled, cut into 1-inch pieces (about 3 cups)
1/3 cup unsweetened dried cranberries
In a stockpot on medium, cook bacon until crisp; remove with a slotted spoon to paper towel-lined plate. Brown 1/2 stew meat in bacon drippings on medium heat; remove from stockpot. Repeat with remaining beef; season with salt and pepper. Return beef and bacon to stockpot. Add soup and cider; bring to a boil. Reduce heat; cover tightly and simmer 1 1/2 hours. Add sweet potatoes and cranberries to stockpot; bring to a boil. Reduce heat; continue simmering, covered, 20 to 30 minutes or until beef and potatoes are fork-tender.
Per serving: 367 calories, 32 grams protein, 15 grams fat (37% calories from fat), 5.6 grams saturated fat, 25 grams carbohydrate, 102 milligrams cholesterol, 745 milligrams sodium, 4 grams fiber.
Carb choices: 1.5.
New Mexico-style chili-chicken casserole
Makes 8 servings
Preparation time: 20 minutes
Cooking time: 45 to 60 minutes
1 cup chopped onion
1 (14-ounce) can unsalted chicken broth
2 (4-ounce) cans chopped green chilies, drained
1 cup reduced-fat sour cream
3/4 teaspoon coarse salt
1/2 teaspoon cumin
1/2 teaspoon freshly ground black pepper
2 (10 1/2-ounce) cans condensed reduced-sodium, reduced-fat cream of chicken soup
1 clove garlic, minced
18 (6-inch) corn tortillas
1 pound cooked chicken breast, shredded
2 cups finely shredded 50% reduced-fat cheddar cheese (8 ounces)
Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Microwave onion 3 1/2 minutes on high (100% power); drain. In a large bowl, combine cooked onion, broth, chilies, sour cream, salt, cumin, pepper, soup and garlic; mix well. Spread 1 cup soup mixture in dish. Arrange 6 tortillas over soup mixture (tearing to fit dish) and top with 1/3 of chicken and 1/2 cup cheese. Repeat layers twice, ending with the cheese. Spread remaining soup mixture over cheese. Bake 45 to 60 minutes or until bubbly.
Per serving: 376 calories, 34 grams protein, 14 grams fat (33% calories from fat), 7 grams saturated fat, 28 grams carbohydrate, 93 milligrams cholesterol, 851 milligrams sodium, 3 grams fiber.
Carb choices: 2.
Honey-rum peach galette
Makes 10 servings
Preparation time: 10 minutes
Cooking time: about 30 minutes
1 refrigerated piecrust (from 15-ounce package)
2 to 4 tablespoons sugar (according to sweetness of peaches)
1/2 teaspoon nutmeg
2 cups sliced peaches
1 1/2 tablespoons honey
1/2 teaspoon rum extract
Heat oven to 425 degrees. Place room-temperature piecrust on a lightly floured surface; roll into a 12-inch circle and place on a 12-inch pizza pan. Combine sugar and nutmeg. Sprinkle 1 tablespoon sugar mixture over dough. Arrange peaches in a single layer on top of dough starting 1 inch from edge, working from outside edge to center. Sprinkle peaches with remaining sugar mixture. Fold edges of dough over peaches and crimp to fit; coat dough with cooking spray. Bake 30 minutes. Combine honey with rum extract and microwave on high 20 to 40 seconds. Brush mixture over warm tart.
Per serving: 119 calories, 1 gram protein, 6 grams fat (40% calories from fat), 2.4 grams saturated fat, 18 grams carbohydrate, 2 milligrams cholesterol, 110 milligrams sodium, 1 gram fiber.
Carb choices: 1.
Turkey Philly sandwiches
Heat oven to 375 degrees. In a large nonstick skillet, melt 2 teaspoons butter on medium and cook 1 cup chopped onion and green bell pepper mix (frozen or refrigerated) for 5 minutes or until softened; drain. Divide vegetable mixture and 12 ounces deli sliced turkey breast evenly among bottom halves of 4 split sandwich rolls; top each with 1 slice mozzarella cheese and the other halves of rolls. Place on baking sheet and bake 5 minutes or until cheese melts.
Red-pepper spinach lasagna
Coat a 4-quart or larger slow cooker with cooking spray. Spread 3/4 cup (from 26- to 28-ounce jar) tomato pasta sauce in cooker. In a large bowl, mix 2 chopped medium red bell peppers, 1 chopped small onion and 2 (9-ounce) boxes frozen chopped spinach (thawed and squeezed dry); stir in remaining pasta sauce and 1 (8-ounce) can no-salt-added tomato sauce. Layer 3 (of 9 total) (broken to fit) uncooked lasagna noodles in slow cooker. Top with 1/3 (of 16-ounce) jar Alfredo sauce over noodles, spreading to cover. Top with 5 (of 15 total) provolone cheese slices, overlapping if necessary. Top with 1/3 of vegetable mixture (about 2 cups), spreading evenly. Repeat layers twice. Sprinkle 1/4 cup parmesan cheese on top. Cover; cook on low 5 to 6 hours.
Grilled salmon with dill sauce
Mix 1/2 cup reduced-fat sour cream, 2 tablespoons fresh lemon juice, 2 tablespoons chopped fresh dill and 1 tablespoon capers. Serve with fettuccine tossed with pesto, steamed fresh broccoli and a baguette.