Fall comfort recipes.....

jbond80

Slow Cooker Turkey Meatball Chili
Prep time: 10min. Total time: 7hrs 15min. Serves: 4, plus leftovers.

1/2 pkg frozen Extra lean turkey meatballs
1/2 sweet onion, chopped
2 garlic cloves, minced
1 carrot, chopped
1 celery stalk, chopped
1 can No salt added diced tomatoes
1 can dark red kidney beans, drained and rinsed
2 tbsp tomato paste
1 tsp chili powder
1 tsp each salt and pepper
1 tsp ground cumin
1 cup frozen peaches and cream corn
2 tbsp cilantro, chopped

In a 4.5 to 6L slow cooker, stir together meatballs, onion,garlic, carrots,celery,diced tomatoes, kidney beans, tomato paste, chili powder,cumin, salt and pepper. Cover and cook on LOW until flavours are blended, chili is thickened and meatballs are tender, about 7 hrs. Add corn and cook on HIGH until mixture is steaming hot and corn is tender, about 7 mins. Top with cilantro.

Per Serving (1 cup/ 250 ml): 230 cals , 18g protien, 3.5g total fat (1g sat. fat). 30 mg cholesterol, 32 g carbs, 8g fibre, 8g sugars, 960mg sodium.

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Roasted Halibut with capers, olives & tomatoes
Prep time: 10min. Total time: 25 min. Serves: 4

1/4 cup black olives, frained, pitted and chopped
1 tbsp capers, chopped
1/2 lemon, zested, and juiced
1/2 cup very sweet grape tomatoes, quartered
1 tbsp oregano, finely chopped
4 hailbut fillets
1/4 tsp salt and pepper to taste
2 tsp olive oil

Preheat over to 425F. In a small bowl, combine olives, capers,lemon zest, lemon juice, grape tomatoes and oregano. set aside. Pat fish dry with paper towel and place on parchment paper-lined baking sheet. Season with salt and pepper. Top each fillet with 1/4 of the olive-tomato mixture. Drizzle with olive oil. Roast for 12 - 14 min. or until fish is opaque and cooked through.

Per Serving ( 1/4 of the recipe): 190 cals, 31g protein, 6g total fat (0.4 sat. fat), 55mg cholesterol, 3g carbs, 1g fibre, 360mg sodium.

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Creamy Kale, Romaine & Apple Salad with Spiced Nuts
Prep time:15 min. Total time: 30 min. Serves: 12

SPICED NUTS: 1/4 cup sugar, 1/4 tsp ground cayenne pepper, 1/4 tsp ground nutmeg, 2 tsp water, 1 tsp honey, 1/4 tsp salt, 1 egg, white only, 11/2 cups walnut halves.
SALAD: 1 tbsp roasted garlic seasoning paste, 1/2 cup 2% plain yogourt, 2 tbsp lemon juice, 1/4 tsp pepper, 1 small bunch kale, stems removed and sleaves shredded, 2/3 romaine heart leaves, shredded, 2 celery stalks, chopped, 1 red apple, thinly sliced.

Preheat oven to 350F. Line a rimmed baking sheet with parchment paper. In a small saucepan heat sugar, cayenne, nutmeg, water, honey and salt over medium heat. without stirring, until sugar dissolves. Remove from heat and set aside. In a small bowl, whisk egg white until foamy, add walnuts and gently toss to coat. Transfer nuts to sugar mix and stir to coat. Arrange nuts in a single layer on prepared baking sheet and bake 10 min. Let nuts cool completely berfor storing in an airtight container. In a resealable container, combine garlic paste, yogourt, lemon juice and pepper. In a large bowl, toss together kale, romaine, celery and apple.
Add dressing to salad and toss well. Top with spiced walnuts just before serving.

Per Serving (1/12 of the recipe): 160 cals, 4g protien, 10g total fat (1g sat. fat), 0mg cholesterol, 13g carbs, 2g fibre,7g sugars, 85mg sodium.

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Roasted Squash Dip
Prep time: 8 min. Total time: 10 min. Makes 1 1/2 cups

In a blender or food processor, puree 1 1/2 cups roased or mashed leftover squash, 2 tbsp light cream cheese, 1/2 tsp roasted garlic seasoning paste, 1/8 tsp ground cayenne pepper, 1 tbsp lemon juice and 1/8 tsp salt on medium-high heat until smooth, scraping down sides as needed. Transfer puree to a small bowl and garnish with 2 tsp finely chopped chives, 1 tsp olive oil and 2 tbsp toasted slivered almonds.

Per Serving (2 tbsp): 25 cals, 1g protien, 1.5g total fat (0.5 sat. fat), 0mg cholesterol, 3g carbs, 1g fibre, 1 g sugars, 35mg sodium.

sandybeach11

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Happygirl50

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