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Light Recipes for Autumn

Light Recipes for Autumn

Great recipes you'll "Fall" for...

by

We're all interested in healthy, fast recipes, but that doesn’t mean that they can’t be fun and delicious too. Here are a few nutritious recipes that are guaranteed to satisfy your taste buds but not expand your waistline! Okay…so not the Pumpkin Pie….but we all need a little something to be extra thankful for, right?

GFE: Indicates that the recipe is great for the GFE (Gluten Free Eater)

EFE: Indicates that the recipe is great for the EFE (Egg Free Eater)

“Vegetabley” Vegetable Soup

(GFE, EFE)

Packed with vegetables, this easy to make soup is a great addition to any meal. The sweet potatoes, parsnip and turnip add extra sweetness to this heartwarming soup. You can also add whatever vegetables you find at the last of the farmer’s markets, on the “buy today” shelf of your produce store, or just add your favorite vegetables. I’d love to hear about your interesting additions!

  • 1 medium onion, cut into 8ths
  • 2 pounds baby carrots
  • 4 stalks celery, cut into 1” pieces
  • 2 large sweet potatoes, cut into 1” chunks
  • 2 large zucchini, cut in half lengthwise, then into ½ inch slices
  • 1 large turnip, cubed
  • 1 large yellow squash, cut in half lengthwise, then into ½ inch slices
  • 1 parsnip, quartered lengthwise, then sliced
  • 12 cups water, or vegetable stock
  • ¼ cup consume’ mix (optional), omit if using vegetable stock

Combine all the ingredients in a large stock pot. Bring to a boil and then immediately reduce heat to a simmer. Cover and simmer for at least 2 hours. Serve with croutons or your favorite shell pasta.

Stress Relieving Chicken Roulade

(GFE, EFE)

This chicken is incredibly good for you…it provides a constructive way to alleviate stress at the end of a busy, hectic and demanding day…by deliberately pounding the chicken while making this delicious dinner!! I even sing an up-beat tune while whacking the chicken – it’s great exercise and fun too! This chicken is also really delicious with a covert layer of healthy, flavorful, natural smoked turkey breast, and a layer of savory caramelized onions and vitamin packed spinach tucked into the roll.

  • 4 boneless chicken breasts, tenders removed for another use
  • 1 large Sweet or Vidalia onion diced (around ¾ pound or 2 ¼ cups diced)
  • 1 tablespoon canola oil
  • 1 clove garlic, crushed
  • ¼ teaspoon sugar
  • 1 pound spinach (fresh or frozen), chopped
  • ¼ teaspoon salt (or up to ½ teaspoon to taste)
  • ½ pound natural smoked turkey breast
  • 1 tablespoon canola oil
  • non-stick vegetable spray

Sauce:

  • 1 cup apricot jam
  • ¼ cup ketchup
  • 1 tablespoon mustard
  • 1 tablespoon soy sauce

Preheat oven to 350° F. Line a large baking sheet with aluminum foil. Spray with non-stick vegetable spray. Set aside.

In a large skillet, heat one tablespoon of canola oil. Add onion, crushed garlic, and sugar. Sauté for around 15 minutes until the onion is golden brown and caramelized. Add the spinach and salt. Taste the spinach mixture and add more salt if necessary. Set aside.

Place a chicken breast on a cutting board between two sheets of plastic wrap. Using a large kitchen mallet, pound the chicken to around ¼ inch thickness into a large rectangle. Repeat with each chicken breast.

Divide the spinach mixture and smoked turkey into 4 portions. Evenly lay a layer of smoked turkey on each chicken breast followed by an even layer of the spinach mixture. Roll the chicken breast “jelly roll” style.

Heat an additional tablespoon of canola oil in the skillet. Place the rolled chicken seam side down in the pan. When the chicken is properly browned it should release easily from the pan with a large spatula. Brown the chicken on all sides and place seam side down on the prepared baking sheet.

In a medium bowl combine the sauce ingredients and mix until blended. Spoon over the prepared chicken rolls. Bake for 20-25 minutes until chicken is completely cooked through. Remove from oven and let chicken rest for 10 minutes. Slice into 1” discs and serve with warm pan sauce spooned over the chicken.

Notes:

  1. If using fresh spinach, wash and check the leaves, then cook in a pot of boiling water for 2 minutes. Remove from water and drain.
  2. You can also use sugar free apricot jam if you are on a sugar restricted diet.
  3. For the GFE use gluten free ketchup, mustard and soy sauce.

Potato Flowers

(GFE)

Here’s a pretty and healthy way to eat your potatoes and help make summer last a little longer with these lovely Potato Flowers on your plate! Baked, not fried, they are a wonderful accompaniment to your Shabbat meal. Best of all, they look like you slaved for hours in a kitchen to make them…but they only take a few minutes to make with a food processor or mandolin!

  • 3 pounds Yukon Gold potatoes, size “B” oval shaped, washed and dried
  • 1 ½ pounds red potatoes, small salad size, washed and dried and sliced in half
  • garlic powder
  • onion powder
  • paprika (optional)
  • salt
  • pepper
  • 1 large eggs, beaten or ½ cup liquid egg
  • non-stick vegetable spray

Note: If you can’t find the small salad size red potatoes, just trim a small half inch circle off of larger ones.

Preheat oven to 350° F or 325° F convection. Line 3 baking sheets with parchment paper or aluminum foil. If using aluminum foil, spray the sheets with non-stick vegetable spray.

Using a food processor, mandolin, or sharp knife, slice the potatoes 1/8 inch thick lengthwise. Brush the end of each slice with egg. Arrange 5 slices in a flower shape. Brush the center of the “flower” with additional egg. Brush the cut side of a red potato with egg and place it in the center of the “flower”. Repeat with the remaining potatoes.

Spray the “flowers” with non-stick vegetable spray. Sprinkle garlic powder, onion powder, paprika (if using), salt and pepper on the potatoes. For crispier flowers bake 45 – 50 minutes until the “petals” of the “flowers” are browned and crisped. For softer “flowers” bake for 30 minutes until “petals” begin to brown. If using a non-convection oven, rotate the baking sheets halfway through the baking time.

Carefully remove the Potato Flowers from the baking sheet using a large spatula. Serve warm.

Easy Shmeasy Pumpkin Pie

With Thanksgiving right around the corner, what could be better than a pareve, easy to make Pumpkin Pie?!! By substituting pareve whipping cream for the traditional evaporated milk we get a delicious, creamy, pareve, Pumpkin Pie. This recipe uses a ready made deep dish pie crust and uses only one-bowl for a speedy quick prep and cleanup, so your time is spent with your guests this Thanksgiving!! It’s “Easy Shmeasy”!!

  • 15 ounces pure packed pumpkin
  • 3 large eggs
  • ¾ cup sugar
  • ½ teaspoon salt
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground cloves
  • 1 cup whipping cream, pareve
  • 1 9-inch deep dish pie crust, unbaked
  • whipped topping for garnish

Preheat oven to 350° F.

In a large bowl combine ingredients in order listed. Mix thoroughly. Pour into pie crust.

Bake for one hour until center is completely set. Cool.

Serve with whipped topping and a little cinnamon for an elegant classic dessert!

Published: November 19, 2011


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Visitor Comments: 9

(5) Anonymous, November 30, 2011 11:19 PM

substitution for turkey

Can smoked pastrami be substituted for turkey to give a contrast in color? {turkey is light;chicken breasts are light)

Sharon Matten, December 5, 2011 1:07 AM

Sure!

Sure! Let me know how yours turns out!

(4) Anonymous, November 25, 2011 2:45 AM

almond milk

Instead of using pareve whipping cream you can use almond milk instead. I like the almond breeze brand (the small containers that aren't refridgerated are pareve) and is a much healthier alternative.

(3) Cassandra Brown, November 22, 2011 8:19 PM

Healthy and good 4 U

I'm looking forward to making the veggie soup ! I'll be sharing this link on Facebook and I hope they'll try the recipes too. I'm leaving out the parsnip; can't stand the taste! The sweet potato in the soup is an interesting touch. Should be interesting.

Anonymous, November 22, 2011 11:18 PM

Thanks!

Thanks Cassandra! Please let me know how it turns out :-)

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