Healthier Fall Recipes

When the air is crisp and the leaves start to fall, you'll love recipes that showcase the season's best flavors and produce. Start your perfect fall menu with one of these options or visit the complete collection from Cooking Light for more ideas.

Butternut-Cauliflower-Coconut Curry

A range of textures—crunchy peas, tender vegetables, and silky coconut broth—makes this main dish incredibly satisfying. The chickpea mixture can also be a delicious gluten-free snack: After baking, toss with a little kosher salt, ground cumin, and ground red pepper. Store in an airtight container for three days.

INGREDIENTS

1 (15-oz.) can unsalted chickpeas, rinsed and drained

3 tablespoons olive oil, divided

1/2 cup frozen green peas, thawed

3/4 cup chopped yellow onion

2 tablespoons minced fresh garlic

2 tablespoons all-purpose flour

1 1/2 tablespoons curry powder

1 cup cubed peeled butternut squash

1 cup fresh cauliflower florets

1 cup diced red potatoes

4 cups unsalted vegetable stock

1 teaspoon freshly ground black pepper

1/2 teaspoon kosher salt

1 cup light coconut milk

Lime wedges (optional)

PREPARATION

Serves 4

1. Preheat oven to 450°F.

2. Place chickpeas on a rimmed baking sheet; pat dry. Add 1 tablespoon oil to chickpeas; toss to coat. Spread chickpeas in an even layer on pan. Bake at 450°F for 30 minutes. Add green peas to pan; bake at 450°F for 5 minutes or until chickpeas and green peas are crisp.

3. Heat a large Dutch oven over medium. Add remaining 2 tablespoons oil; swirl to coat. Add onion and garlic; sauté 5 minutes. Add flour and curry powder; cook 1 1/2 minutes or until flour begins to brown, stirring constantly. Stir in butternut squash, cauliflower, and potatoes. Add vegetable stock, pepper, and salt; bring to a boil over medium-high. Reduce heat to medium-low, and simmer 15 to 20 minutes or until vegetables are tender.

4. Remove pan from heat; stir in coconut milk. Place about 1 1/2 cups vegetable mixture in each of 4 bowls; top each serving with about 1/3 cup chickpea mixture. Serve with lime wedges, if desired.

Source: Cooking Light October 2016

Total per serving: Calories - 358; Fat 14.6g; Protein 12g; Carbohydrate 49g; Fiber 9g; Sodium 557mg; Sugars 5g

Chicken and Gnocchi Dumpling Soup

Homey and hearty chicken and dumplings has never been faster or easier, thanks to store-bought gnocchi. Browned bits from the seared chicken thighs create a rich base for the soup, while carrots and peas provide texture and fresh veggies to the soup. This kid-friendly soup is perfect for a weeknight dinner, and leftovers can be packed for lunch tomorrow

INGREDIENTS

1 tablespoon olive oil

12 ounces skinless, boneless chicken thighs, cut into bite-size pieces

1/2 teaspoon kosher salt, divided

1 1/2 cups chopped red onion

1 cup chopped celery

1 cup chopped carrot

1 tablespoon chopped fresh rosemary

1 tablespoon chopped fresh thyme

5 cups unsalted chicken stock (such as Swanson), divided

8 ounces whole-wheat gnocchi (such as Gia Russa)

2 tablespoons all-purpose flour

1 cup frozen green peas

1/2 teaspoon freshly ground black pepper

PREPARATION

Serves 6

1. Heat a large Dutch oven over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt. Add chicken to pan; cook 5 minutes or until browned, stirring occasionally. Remove chicken from pan.

2. Add onion, celery, carrot, rosemary, and thyme to pan; cook 7 minutes or until vegetables are tender. Add 4 cups stock, scraping pan to loosen browned bits. Bring to a boil; reduce heat, and simmer 8 minutes. Add gnocchi to pan; cook 3 minutes or until gnocchi float to the surface.

3. Combine remaining 1 cup stock and flour in a bowl, stirring with a whisk. Slowly add stock mixture to pan, stirring constantly with a whisk. Stir in chicken and peas; cook 5 minutes. Stir in remaining 1/4 teaspoon salt and pepper.

Source: Cooking Light September 2016
Total per serving: Calories 224; Fat 5.2g; Protein 19g; Carbohydrate 24g; Fiber 5g; Cholesterol 54mg; Sodium 515mg; Sugars 5g

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The Healthier Recipe of the Month is a feature primarily intended to provide accessible recipe options for those who may not have previously focused on healthy eating and aren't sure where to start or those who are looking to make incremental changes in their eating habits and overall dietary choices. These recipes are provided for educational purposes only, not as a substitute for professional health or dietary advice. Most recipes can be modified to substitute ingredients more appropriate for your personal dietary needs and preferences, particularly if your physician or dietician recommends avoiding particular foods.

Always seek the advice of a physician or other qualified healthcare provider (such as a dietitian) with any questions regarding a nutritional or other eating issue. Never disregard advice or treatment received from a health professional.