T-Off Men's Health

Hearty Healthy Fall Recipes


The weather has changed and our bodies will naturally start craving different, more hearty foods. This change occurs naturally due to the change in weather, when it gets cold we want heavier foods that naturally grow in the fall in our system. Heavier does not mean unhealthy. You can still make healthy choices. We have chosen a few of our favourite recipes to help you satisfy your cravings. Each recipe is high protein and low carb for a balanced diet. Try them out and let us know what you think.

Recipe: Bean and Beef Taco Soup

Ingredients:

1 tablespoon olive oil

1 cup chopped yellow onion

¾ cup chopped poblano chile (about 1 medium chile)

1 pound 93/7 lean ground beef sirloin

1 tablespoon minced garlic (about 3 medium garlic cloves)

1 teaspoon ancho chile powder

1 teaspoon ground cumin

½ teaspoon dried oregano

¼ teaspoon cayenne pepper

1 (15 ounce) can no-salt-added tomato sauce

1 (15 ounce) can no-salt-added pinto beans, rinsed and drained

1 (15 ounce) can no-salt-added black beans, rinsed and drained

1 (10 ounce) can diced tomatoes and green chiles (such as Rotel)

1½ cups unsalted beef broth

1 cup fresh or frozen (and thawed) corn kernels

¾ teaspoon kosher salt

⅓ cup chopped fresh cilantro, plus more for garnish

1 medium ripe avocado, cut into small cubes

¾ cup tortilla strips (about 1 ounce)

½ cup sour cream

2 ounces pre-shredded Mexican cheese blend (about ½ cup)

Lime wedges

Directions:

Heat oil in a large saucepan over medium-high. Add onion and poblano; cook, stirring often, until lightly browned, about 6 minutes. Add ground beef; cook, stirring to crumble, until no longer pink, about 7 minutes. Add garlic, ancho chile powder, cumin, oregano and cayenne; cook, stirring constantly, until fragrant, about 1 minute. Add tomato sauce, pinto and black beans, diced tomatoes, broth, corn and salt; bring to a boil over medium-high. Reduce heat to medium; simmer, undisturbed, about 10 minutes. Remove from heat; stir in cilantro. Top evenly with avocado, tortilla strips, sour cream and cheese. Serve alongside lime wedges.

Nutritional Information:

Recipe makes approximately 6 servings.

Serving size: 1⅓ cups

Per serving: 408 calories;  18 g fat(6 g sat);  9 g fiber;  36 g carbohydrates; 28 g protein;  7 g sugars; 0 g added sugars; 165 mg calcium;  606 mg sodium; 772 mg potassium 

Carbohydrate Servings: 2½

Rosemary Chicken With Sweet Potatoes

Ingredients:

4 teaspoons canola or olive oil

3 cloves garlic, minced

¾ teaspoon kosher salt

½ teaspoon snipped fresh rosemary

½ teaspoon freshly ground black pepper

1 20-ounce package refrigerated diced sweet potatoes, such as Simply Potatoes®

2 (8 ounce) skinless, boneless chicken breast halves, halved crosswiseFamily/Value Pack Boneless Skinless Chicken Breasts 1 Lb$2.99 for 1 item – expires in 6 days

1 lemon, thinly sliced

Instructions:

In a 12-inch nonstick skillet heat 3 teaspoons of the oil over medium. Stir in garlic, ½ teaspoon of the salt, ¼ teaspoon of the rosemary and ¼ teaspoon of the pepper. Add potatoes; toss to coat. Cook, covered, 5 minutes (do not stir).

Push potatoes to one side of skillet. Add the remaining 1 teaspoon oil to other side of skillet. Arrange chicken in skillet alongside potatoes. Cook, uncovered, 8 minutes.

Stir potatoes and turn chicken. Sprinkle chicken with the remaining ¼ teaspoon salt, rosemary, and pepper. Top with lemon slices. Cook, covered, 8 to 10 minutes more or until chicken is done (165°F) and potatoes are brown. (If needed, remove potatoes as they are done and continue cooking chicken until done.) If desired, sprinkle with additional rosemary.

Nutritional Information:

Serving size: 1 chicken breast and about ⅔ cup potatoes

Per serving: 283 calories;  8 g fat(1 g sat);  5 g fiber;  27 g carbohydrates;  28g protein;  83 mg cholesterol;  12 g sugars;  417 mg sodium; 

Carbohydrate Servings: 2

Cheesy Spinach And Artichoke Stuffed Spaghetti Squash

Ingredients:

1 (2½ to 3 pound) spaghetti squash, cut in half lengthwise and seeds removed

3 tablespoons water, divided

1 (5 ounce) package baby spinach

1 (10 ounce) package frozen artichoke hearts, thawed and chopped

4 ounces reduced-fat cream cheese, cubed and softened

½ cup grated Parmesan cheese, divided

¼ teaspoon salt

¼ teaspoon ground pepper

Crushed red pepper & chopped fresh basil for garnish

Instructions:

Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until tender, 10 to 15 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake at 400°F until tender, 40 to 50 minutes.)

Meanwhile, combine spinach and the remaining 1 tablespoon water in a large skillet over medium heat. Cook, stirring occasionally, until wilted, 3 to 5 minutes. Drain and transfer to a large bowl.

Position rack in upper third of oven; preheat broiler.

Use a fork to scrape the squash from the shells into the bowl. Place the shells on a baking sheet. Stir artichoke hearts, cream cheese, ¼ cup Parmesan, salt and pepper into the squash mixture. Divide it between the squash shells and top with the remaining ¼ cup Parmesan. Broil until the cheese is golden brown, about 3 minutes. Sprinkle with crushed red pepper and basil, if desired.

Nutritional Information:

Serving size: 1¼ cups

Per serving: 223 calories;  11 g fat(6 g sat);  9 g fiber;  23 g carbohydrates; 10 g protein; 136 mcg folate;  28 mg cholesterol;  7 g sugars; 0 g added sugars; 3,156 IU vitamin A; 15 mg vitamin C; 281 mg calcium; 2 mg iron; 528 mg sodium; 481 mg potassium 

Nutrition Bonus: Vitamin A (63% daily value), Folate (34% dv), Calcium (28% dv), Vitamin C (25% dv)

Carbohydrate Servings: 1½

Recipes and images taken from Eating Well http://www.eatingwell.com/our-best-healthy-fall-recipes

Let us know what you crave in the fall.