20 Classic Fall Recipes You'll Love (2024)

Keep your heart healthy with this tummy-warming soup. Sweet potatoes and apples are both excellent sources of vitamin C, which studies have shown can help lower cholesterol and reduce the risk of heart disease.

PREP TIME: 16 minutes / COOK TIME: 30 minutes
TOTAL TIME: 46 minutes
SERVINGS: 8

1 Tbsp olive oil
1 lg onion, sliced
2 cloves garlic, sliced
1 Tbsp finely chopped fresh ginger
1 tsp curry powder
3/4 tsp ground cumin
1/2 tsp salt
1/4 tsp ground cinnamon
4 c water
1¼ lbs sweet potatoes, peeled and cut into chunks
3 lg granny smith apples, peeled, cored, and cut into chunks
1/2 c chopped fresh cilantro

1. HEAT the oil in a large saucepan or Dutch oven over medium heat. Add the onion and garlic and cook, stirring occasionally, for 5 minutes, or until tender.
2. ADD the ginger, curry powder, cumin, salt, and cinnamon. Cook, stirring constantly, for 1 minute. Add the water, sweet potatoes, and apples and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring often, for 20 minutes, or until the sweet potatoes are very tender.
3. PUREEthe soup in batches ina food processor or blender,until very smooth, pouring each batch into a bowl. Reheat if necessary. Stir in the cilantro.

NUTRITION (per serving) 108 calories, 2 g fat, 0 g saturated fat, 2 g protein, 22 g carbohydrates, 11 g sugar, 3 g fiber, 170 mg sodium

Swapping fattening cream for a reduced-sodium broth slims down this fall fave without sacrificing taste.

PREP TIME: 20 minutes / COOK TIME: 45 minutes
TOTAL TIME: 1 hour 5 minutes
SERVINGS: 8

Filling:
2 Tbsp olive oil
3/4 lb boneless, skinless chicken breast, cut into bite size pieces
2 ribs celery, thinly sliced
2 med carrots, sliced
1 lg onion, chopped
1 clove garlic, minced
2 med sweet potatoes, peeled and cut into 1" cubes
2 med turnips, peeled and cut into 1/2" cubes
8 c reduced sodium chicken broth
2 sprigs thyme
1 bay leaf
1/2 tsp salt
1/4 tsp freshly ground black pepper
1½ Tbsp cornstarch
1/2 c water

Biscuits:
2 c sifted all purpose flour
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/4 c canola oil
1 c buttermilk

1. TO PREPARE FILLING: Heat 1 tablespoon of the oil in large Dutch oven over medium high heat. Add chicken and cook 5 to 7 minutes or until well browned. Transfer chicken to small bowl or plate.
2. ADD the remaining 1 tablespoon oil to Dutch oven along with celery, carrots, and onion. Cook, stirring occasionally, until lightly brown, about 3 to 5 minutes. Add garlic and return chicken and any released juices to Dutch oven. Stir in sweet potatoes, turnips, broth, thyme, bay leaf, salt, and pepper. Bring to a boil, and then reduce heat and simmer 20 minutes or until vegetables are tender. Remove bay leaf.

3. TO PREPARE BISCUITS: While filling simmers, in large bowl, combine flour, baking powder, baking soda, and salt. Blend with fork. Add oil and buttermilk and mix until ingredients are just incorporated. Set aside.
4. DISSOLVEcornstarch in water in a small bowl to form a smooth paste. Stir cornstarch mixture into simmering filling and cook 2 to 3 minutes until thickened.
5. DROP biscuit mix by tablespoons over top of filling. Simmer uncovered 10 minutes. Cover and simmer 10 minutes longer or until biscuits are cooked through

NUTRITION(per serving) 388 calories, 14 g fat, 2 g saturated fat, 24 g protein, 42 g carbohydrates, 6 g sugar, 3 g fiber, 740 mg sodium

Abundant apple orchards signify that autumn has arrived. Fill your home with the comfy-cozy aroma of freshly baked apples with this all-American favorite.

PREP TIME: 25 minutes / COOK TIME: 1 hour 10 minutes
TOTAL TIME: 3 hours 50 minutes
SERVINGS: 10

Pie Crust (for 1 pie shell):
1½ c unbleached all-purpose flour
1/4 tsp salt
1/4 c unsalted butter
1/4 c vegetable shortening
2 Tbsp ice water (more as necessary)

Pie:
2 basic pie crust (double the recipe shown above)
1 lemon
6 med gala or other baking apples, peeled, cored, and cut into 1/2" slices (about 10 cups)
3 Tbsp unbleached all-purpose flour
3/4 c packed brown sugar
1 tsp packed brown sugar
1½ tsp ground cinnamon
1 egg, beaten

1. PIE CRUST: To make a single 9" basic pie crust; in a large bowl, combine the flour and salt. Cut in the butter and vegetable shortening until the mixture resembles coarse crumbs. Sprinkle 2 to 5 tablespoons ice water over the crumbs and toss with a fork until the dough holds together. Gather the mixture into a ball and press into a thick disk. Cover and refrigerate for 15 to 30 minutes before rolling out.
2. REPEAT with a second batch of dough as described above.
3. PIE: Preheat the oven to 425°F.
4. ROLL each piece of dough into an 11" circle. Place one crust in a 9" pie plate. Firmly press the dough against the bottom and sides of the pan.
5. GRATE the peel from the lemon into a large bowl. Cut the lemon in half and squeeze the juice into the bowl. Discard the lemon. Add the apples, flour, 3/4 cup of the brown sugar, and the cinnamon; toss to coat well. Spoon into the prepared crust.
6. PLACE the second crust over the pie filling. Fold both edges of the dough under and crimp the crust. Brush with the egg and sprinkle with the remaining 1 teaspoon brown sugar. Using a sharp knife, make slits in the top.
7. BAKE for 10 minutes. Rotate the pie and reduce the oven temperature to 350°F. Bake for 60 minutes, or until the crust is golden brown and the fruit is bubbling. To prevent overbrowning, cover the edge of the crust with foil if necessary during the last 15 to 20 minutes of baking.
8. COOL on a rack for at least 2 hours.

NUTRITION(per serving) 311 calories, 12 g fat, 5 g saturated fat, 3 g protein, 50 gcarbohydrates, 26 g sugar, 1 g fiber, 174 mg sodium

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Take advantage of fresh broccoli—at its peak during the fall and winter months—and turn a plain baked potato into a hearty main dish.

PREP TIME: 15 minutes / COOK TIME: 1 hour 10 minutes
TOTAL TIME: 1 hour 25 minutes
SERVINGS: 8

4 russet potatoes
1 Tbsp unbleached or all-purpose flour
1/8 tsp ground nutmeg
Pinch of salt
1/4 tsp salt
1 c 1% milk
2/3 c 1% milk
1 c (4 ounces) shredded low-fat cheddar cheese
1 package (10 ounces) frozen chopped broccoli, thawed
3 strips turkey bacon, chopped and cooked until crisp

1. PREHEAT the oven to 425°F. Pierce the potatoes several times with a fork. Place in the oven and bake for 1 hour, or until tender when pierced with a fork. Remove and leave the oven on.
2. MEANWHILE, in a small saucepan, combine the flour, nutmeg, and the pinch of salt. Gradually whisk in 1 cup of milk until the flour dissolves. Cook, stirring, over medium heat for 5 minutes, or until thickened. Remove from the heat. Stir in the Cheddar until smooth. Set aside.
3. HOLD the potatoes with an oven mitt and cut in half lengthwise. Scoop the flesh out into a bowl, leaving a 1/4" shell. Place the shells on a baking sheet. Mash the flesh with a potato masher. Stir in the remaining 2/3 cup milk and 1/4 teaspoon salt until smooth. Spoon the potato mixture into the reserved shells. Top with the broccoli, bacon, and cheese sauce. Bake for 10 minutes, or until heated through.

NUTRITION(per serving) 218 calories, 3 g fat, 1 g saturated fat, 11 g protein, 38 g carbohydrates, 5 g sugar, 5 g fiber, 292 mg sodium

Alternate:Super-Stuffed Potatoes make a wonderful omelette filling or side dish for breakfast or brunch. Scoop out the filling of 1 stuffed potato onto a small plate and break apart with a fork. Cook in the microwave oven on high power for 1 to 2 minutes, or until hot. Season with ground black pepper or hot-pepper sauce to taste.

Fresh bell peppers blend with chicken, mushroom soup, and sage for a healthy, satisfying meal.

PREP TIME: 10 minutes / COOK TIME: 46 minutes
TOTAL TIME: 56 minutes
SERVINGS: 6

8 ounces small rigatoni pasta
2 Tbsp olive or vegetable oil
1 lb boneless, skinless chicken breasts, cut into 1" pieces
2 lg portobello mushroom caps, sliced
1 onion, halved and sliced
2 red bell peppers, cut into strips
2 cans (10 ounces each) condensed cream of mushroom soup
2 c chicken broth
2 Tbsp fresh chopped sage
1/3 c (1½ ounces) grated Parmesan cheese

1. PREHEAT the oven to 375°F. Coat a 13" x 9" baking dish with cooking spray.
2. PREPARE the pasta according to package directions.
3. MEANWHILE, heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, for 8 minutes, or until golden. Remove to a plate and keep warm.
4. HEAT the remaining 1 tablespoon oil in the same skillet. Add the mushrooms, onion, and peppers and cook, stirring occasionally, for 8 minutes, or until soft.
5. COMBINEthe chicken, pasta, mushroom mixture, soup, broth, and sage ina large bowl. Spoon into the prepared baking dish. Sprinkle with the cheese.
6. COVER loosely with foil and bake for 20 minutes. Remove the foil and bake for 10 minutes longer, or until hot and bubbly.

NUTRITION(per serving) 390 calories, 14 g fat, 3 g saturated fat, 27 g protein, 40 g carbohydrates, 6 g sugar, 3 g fiber, 1043 mg sodium

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Shorter days and less sunlight can lead to seasonal blues. Fight the effects with this tastebud-pleasing salad. Beets are rich in folic acid, the essential B vitamin that helps fight depression.

PREP TIME: 20 minutes / COOK TIME: 1 hour
TOTAL TIME: 1 hour 55 minutes
SERVINGS: 4

4 med beets (about 1 pound), stems trimmed to 1"
2 Tbsp apricot all-fruit spread
1 tsp white balsamic vinegar
1½ tsp olive oil
1½ tsp flaxseed oil
2 Tbsp snipped fresh chives or thinly sliced scallion greens
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 med navel oranges
4 c mixed bitter salad greens, such as arugula, watercress, endive, and escarole

1. PREHEAT the oven to 400°F. Coat a 9" baking pan with cooking spray.
2. PLACE the beets in the prepared baking pan and cover tightly with foil. Roast for 1 hour, or until very tender. Uncover and let the beets stand until cool enough to handle.
3. MEANWHILE, in a large bowl, whisk the all-fruit spread, vinegar, olive oil, flaxseed oil, chives or scallions, salt, and pepper.
4. SLIP the skins off the beets and discard the skins. Chop the beets. Cut off the peel and white pith from the oranges. Section the oranges into the bowl with the dressing. Add the beets and toss to coat well. Let stand for at least 15 minutes to allow the flavors to blend.
5. ARRANGEthe greens on a serving plate just before serving. Top with the beet mixture.

NUTRITION(per serving) 145 calories, 4 g fat, 1 g saturated fat, 3 g protein, 27 g carbohydrates, 18 g sugar, 5 g fiber, 395 mg sodium

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Stuffed squash is the perfect fall dish: hearty, flavorful, and warm. Plus, the variations are endless, so you can use whatever veggies you have on hand to fill it up.

PREP TIME: 20 minutes / COOK TIME: 1 hour 20 minutes
TOTAL TIME: 1 hour 40 minutes
SERVINGS: 4

Squash:
2 lg butternut, buttercup or acorn squash
1/3 c water

Wild-Rice Stuffing:
1½ Tbsp non-diet tub-style margarine or butter
1 c fresh bread crumbs
1 tsp dried thyme
2 c sliced mushrooms
1/2 c chopped onions
1/2 c chopped celery
1 c chopped sweet red peppers
2 c cooked wild rice
1/2 c reduced-sodium vegetable broth
1/2 c nonfat sour cream
2 Tbsp grated Parmesan cheese
1 tsp no-salt herb blend

1. TO MAKE THE SQUASH: Preheat the oven to 375°F.
2. CUT the squash in half lengthwise; remove and discard the seeds. Coat a 4-quart no-stick baking dish with no-stick spray. Place the squash, cut side down, in the dish. Pour the water into the dish and bake for 45 minutes, or just until the squash is tender.

3. TO MAKE THE WILD-RICE STUFFING: Meanwhile, in a large no-stick skillet over medium heat, melt the margarine or butter. Add the bread crumbs and thyme. Cook, stirring frequently, for 4 to 5 minutes, or until the bread crumbs are golden. Transfer to a small bowl and set aside.
4. COOKthe mushrooms, onions, celery and peppers inthe same skilletfor 8 to 10 minutes, or until tender. Stir in the rice and broth. Cook for 4 minutes. Remove from the heat and stir in the sour cream and Parmesan.
5. SPRINKLE the flesh of the squash with the herb blend. Spoon equal amounts of the stuffing into each squash half, mounding the filling as necessary to use all of it. Sprinkle with the bread crumbs. Bake for 10 to 15 minutes, or until heated through.

NUTRITION(per serving) 310 calories, 7 g fat, 2 g saturated fat, 10 g protein, 57 g carbohydrates, 12 g sugar, 7 g fiber, 279 mg sodium

Tip:If using small squash, such as delicata or sweet dumpling, allow 1 per person.

Embrace the abundance of in-season pecans by adding them to this quinoa dish. Apricots and raisins combine for the perfect pairing of sweet and nutty flavors.

PREP TIME: 15 minutes / COOK TIME: 25 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4

3 Tbsp pecans, chopped
2/3 c quinoa
2/3 c orange juice
2/3 c water
1/3 c chopped dried apricots
1/4 c golden raisins
2 scallions, finely chopped
1 Tbsp chopped fresh cilantro
1 Tbsp lemon juice
1 Tbsp olive oil
1/2 tsp salt

1. COOK the pecans in a small nonstick skillet over medium heat, stirring often, for 3 to 4 minutes, or until lightly toasted. Tip onto a plate and let cool.
2. PLACE the quinoa in a fine-mesh strainer and rinse under cold running water for 2 minutes. In a medium saucepan, combine the quinoa, orange juice, and water. Bring to a boil over high heat, reduce the heat to medium-low, cover, and simmer for 12 to 15 minutes, or until the liquid is absorbed. Transfer the quinoa to a large bowl. Add the apricots, raisins, scallions, cilantro, and toasted pecans. Add the lemon juice, oil, and salt, tossing well to distribute.

NUTRITION(per serving) 254 calories, 9 g fat, 1 g saturated fat, 5 g protein, 41 g carbohydrates, 16 g sugar, 4 g fiber, 302 mg sodium

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Whip up a wholesome casserole using winter squash instead of pasta—you’ll dramatically cut down on the calories.

PREP TIME: 15 minutes / COOK TIME: 1 hour
TOTAL TIME: 1 hour 15 minutes
SERVINGS: 6

1 spaghetti squash, halved lengthwise and seeds removed
1 Tbsp vegetable oil
1 sm onion, chopped
2 cloves garlic, chopped
1 tsp dried basil
2 plum tomatoes, chopped
1 c (8 ounces) 1% cottage cheese
1/2 c (2 ounces) shredded low-fat mozzarella cheese
1/4 c chopped parsley
1/4 tsp salt
1/4 c (1 ounce) grated parmesan cheese
3 Tbsp seasoned dry bread crumbs

1. PREHEAT the oven to 400°F. Coat a 13" x 9" baking dish and a baking sheet with nonstick spray. Place the squash, cut side down, on the sheet. Bake for 30 minutes, or until tender when pierced with a sharp knife. With a fork, scrape the squash strands into a large bowl.
2. MEANWHILE, warm the oil in a medium skillet set over medium heat. Add the onion, garlic, and basil. Cook for 4 to 5 minutes, or until the onion is soft. Add the tomatoes. Cook for 3 to 4 minutes, or until the mixture is dry.
3. ADDthe cottage cheese, mozzarella, parsley, salt, and the onion mixture tothe bowl with the squash. Stir to mix. Pour into the prepared baking dish. Sprinkle with the Parmesan and bread crumbs.
4. BAKE for 30 minutes, or until bubbly and heated through.

NUTRITION(per serving) 158 calories, 5 g fat, 2 g saturated fat, 11 g protein, 18 g carbohydrates, 7 g sugar, 3 g fiber, 494 mg sodium

Tip:Spaghetti squash can also be cooked in the microwave oven. Pierce the squash in several places with a knife. Place on a microwaveable plate and cover loosely with a piece of plastic wrap. Microwave on high power for 20 minutes, turning twice, or until tender when pierced with a knife. Remoe and allow to stand for 5 minutes to cool. Carefully cut the squash in halve lengthwise. Scoop out and discard the seeds and pulp. With a fork, scrape the squash strands into a large bowl.

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Now is the time to take advantage of ripe cranberries, which are loaded with cancer-fighting antioxidants. Dress up your slow cooker pork loin with this savory cranberry and apricot recipe.

PREP TIME: 10 minutes / COOK TIME: 7 hours
TOTAL TIME: 7 hours 10 minutes
SERVINGS: 8

1 c chopped cranberries
1/4 c quartered dried apricots
1/2 tsp grated orange peel
1/4 c orange juice
1/3 c chopped shallot or onion
2 tsp cider vinegar
1 tsp dry mustard
1 tsp salt
1 tsp grated fresh ginger
2 lb boneless pork loin roast
Snipped chives or scallion greens (optional)

1. COMBINEthe cranberries, apricots, orange peel and juice, shallot or onion, vinegar, mustard, salt, and ginger ina 4-quart or larger slow cooker. Add the meat and spoon some of the cranberry mixture on top.
2. COVER and cook on the low setting for 7 to 9 hours, or until the pork is fork-tender.
3. REMOVE the pork to a cutting board. Spoon off any fat from the top of the cranberry mixture in the slow cooker. Cut the pork into 6 slices. Serve topped with the sauce. Garnish with chives or scallion greens, if desired.

NUTRITION(per serving) 247 calories, 8 g fat, 3 g saturated fat, 34 g protein, 8 g carbohydrates, 5 g sugar, 1 g fiber, 490 mg sodium

These three superfoods create the perfect fall stew, packed with vitamins A, C, and E to boost your immunity in cold and flu season. (Check out these other 9 immunity-boosting foods.)

PREP TIME: 20 minutes / COOK TIME: 34 minutes
TOTAL TIME: 54 minutes
SERVINGS: 4

1 sm butternut squash
8 ounces kale
1 Tbsp olive oil
1 Tbsp minced garlic
1 can (16 ounces) whole tomatoes (with juice)
1/2 c water
1 Tbsp chopped fresh basil
1 Tbsp chopped fresh sage

1. PIERCEthe squash in 3 or 4 places with a sharp knife. Microwave on high, turning once, for 2 to 3 minutes, or just until the squash starts to soften under the skin. To test, press with your thumb. Carefully cut the squash into quarters. Scoop out and discard the seeds. Cut off and discard the peel. Cut the squash into 1-inch chunks. Rinse the kale and strip the leaves from the coarse stems. Coarsely chop the leaves.
2. HEATthe oil over medium heat ina large saucepan.Add the garlic and cook for 20 seconds, or until fragrant. Add the squash, tomatoes and their juice, and water.
3. COVERand reduce the heat to medium-low. Cook until the squash is tender but not mushy, 25 to 30 minutes. Test for doneness by inserting the tip of a sharp knife into a piece of squash. Add more water if necessary to keep the squash from sticking. With the back of a large spoon, break the tomatoes into smaller pieces. Add the kale, basil, and sage. Cook until the kale softens, 3 to 4 minutes longer.

NUTRITION(per serving) 157 calories, 5 g fat, 1 g saturated fat, 4 g protein, 29 g carbohydrates, 6 g sugar, 5 g fiber, 193 mg sodium

Researchers believe cabbage can protect against heart disease and certain types of cancers. Mix it with brown rice, carrots, chicken and whole-wheat tortillas to round out this hearty meal.

PREP TIME: 30 minutes / COOK TIME: 35 minutes
TOTAL TIME: 1 hour 35 minutes
SERVINGS: 6

1/2 c brown rice
2 tsp dark sesame oil
4 scallions, sliced
1/4 lb snow peas, trimmed
1 c finely shredded red cabbage
1 c shredded carrot
2 Tbsp unseasoned rice vinegar
2 tsp grated fresh ginger
6 wheat tortillas (10"-12" diameter)
6 Tbsp hoisin sauce
2 c shredded cooked chicken breast

1. COOK the rice according to the package directions. Set aside.
2. MEANWHILE, in a medium nonstick skillet, heat the oil over medium-high heat. Add the scallions and cook, stirring constantly, for 1 minute, or until wilted. Stir into the rice.
3. BRING a small pot of water to a boil. Add the snow peas and cook for 30 seconds. Drain and rinse with cold water until cool. Pat dry and cut lengthwise into thin strips. In a medium bowl, combine the snow peas, cabbage, carrot, rice vinegar, and ginger.
4. TO assemble the wraps, lay the tortillas on a work surface. Spread each with 1 tablespoon hoisin sauce. Place one-sixth of the chicken in a strip along the bottom of each tortilla, 1" from the edges. Top with the rice and vegetable mixtures. Fold over the bottom edge of each tortilla to cover the filling. Fold the sides in and continue to roll up tightly, burrito style. Cut each in half crosswise with a serrated knife to serve.

NUTRITION(per serving) 279 calories, 5 g fat, 1 g saturated fat, 20 g protein, 44 g carbohydrates, 7 g sugar, 4 g fiber, 484 mg sodium

Reap the benefits of one of nature’s truly perfect foods. Sweet potatoes are low in calories, high in fiber, great for those who are carb-sensitive, and packed with vitamins and minerals.

PREP TIME: 20 minutes / COOK TIME: 14 minutes
TOTAL TIME: 34 minutes
SERVINGS: 6

2 lb sweet potatoes, peeled and cut into rough 3/4" chunks
3 Tbsp pecans
1/2 c fat-free plain yogurt
2 Tbsp light mayonnaise
2Tbspbrown sugar
1/2 tsp curry powder
1/8 tsp salt
1 c juice-packed canned pineapple tidbits, drained
3 scallions, sliced

1. PLACE the sweet potatoes in a large saucepan and barely cover with cold water. Cover and bring to a boil over high heat. Reduce the heat to low, and simmer, covered, for 10 to 12 minutes, or until tender. Drain and let cool.
2. MEANWHILE, cook the pecans in a small nonstick skillet over medium heat, stirring often, for 3 to 4 minutes, or until lightly toasted. Tip onto a plate and let cool. Chop coarsely.
3. WHISKthe yogurt, mayonnaise, sugar, curry powder, and salt ina salad bowluntil well blended. Add the pineapple, scallions, and sweet potatoes. Mix gently with a rubber spatula. Sprinkle with the toasted pecans and serve immediately, or cover and chill until ready to serve.

NUTRITION(per serving) 224 calories, 4 g fat, 1 g saturated fat, 4 g protein, 45 g carbohydrates, 18 g sugar, 6 g fiber, 186 mg sodium

Ward off mid-morning snack attacks with these filling, vitamin-rich muffins.

PREP TIME: 15 minutes / COOK TIME: 25 minutes
TOTAL TIME: 50 minutes
SERVINGS: 12

1 Tbsp trans-free margarine or butter, melted
1/2 c packed brown sugar
1/2 tsp ground cinnamon
2 c whole wheat flour or whole grain pastry flour
2 tsp baking powder
1/4 tsp baking soda
1 tsp salt
1/2 c granulated sugar
3 Tbsp grated orange zest
1 c orange juice
1/2 c unsweetened applesauce
2 lightly beaten eggs
1 c fresh cranberries, chopped
1/2 c finely chopped walnuts (optional)

1. PREHEAT the oven to 350°F. Generously coat a 12-cup muffin pan with cooking spray.
2. COMBINEthe margarine or butter, brown sugar, and cinnamon in a small bowl.
3. COMBINEthe flour, baking powder, baking soda, salt, granulated sugar, and orange zest in a large bowl. In another large bowl, mix the orange juice, applesauce, eggs, cranberries, and nuts, if desired. Add to the flour mixture and stir until just combined. Do not overmix. Evenly divide the batter among the prepared muffin cups. Sprinkle each muffin with the sugar-cinnamon mixture.
4. BAKE for 20 to 25 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool on a rack for 10 minutes before serving.

NUTRITION(per serving) 207 calories, 5 g fat, 1 g saturated fat, 5 g protein, 38 g carbohydrates, 20 g sugar, 4 g fiber, 303 mg sodium

Tip:To make use of stale muffins, crumble them and lightly toast in a 350°F oven for about 15 minutes. Use the toasted crumbs to top desserts such as crisps, cobblers, betties, buckles, and crumb cakes.

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Fresh fall broccoli and tender chicken breasts are topped with a rich blue cheese and dill cream sauce.

PREP TIME: 0 minutes / COOK TIME: 15 minutes
TOTAL TIME: 20 minutes
SERVINGS: 4

12 ounces whole wheat fusilli
2 c sm broccoli florets
2 Tbsp olive oil
1 lb boneless, skinless chicken breasts, cut into 3/4" cubes
1 sm red onion, chopped
1 tsp salt
2 Tbsp unbleached all-purpose flour
2 c milk
1/2 c (2 ounces) blue cheese
3 Tbsp chopped fresh dill

1. PREPARE the fusilli according to package directions. Add the broccoli during the last 2 minutes of cooking time.
2. MEANWHILE, heat the oil in a large skillet over medium-high heat. Add the chicken, onion, and salt and cook for 8 minutes, or until the chicken is no longer pink. Remove to a bowl and set aside.
3. WHISKtogether the flour and milk ina measuring cup. Add to the same skillet and cook, stirring often, over medium heat for 5 minutes, or until the mixture boils and begins to thicken. Add the cheese and dill. Stir until smooth. Stir in the chicken mixture.
4. PLACE the fusilli in a serving bowl. Top with the chicken mixture. Toss to coat well.

NUTRITION(per serving) 628 calories, 16 g fat, 5 g saturated fat, 42 g protein, 77 g carbohydrates, 10 g sugar, 9 g fiber, 923 mg sodium

Tip:There are many varieties of blue cheese available these days. Two popular ones are Gorgonzola (made from cow's milk) and Roquefort (made from sheep's milk). The distinctive flavor of all blue cheeses intensifies as it ages. If you prefer a milder flavor, choose a cheese with lighter marbling.

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Searching for something different? Try this honey-sweetened take on the traditional stuffed pepper, packed with brown rice, chickpeas, almonds, and spices.

PREP TIME: 10 minutes / COOK TIME: 30 minutes
TOTAL TIME: 45 minutes
SERVINGS: 4

1¼ c brown rice
4 lg green bell peppers, cored and seeded
1/2 c slivered almonds
1 Tbsp olive oil
1/4 tsp ground cinnamon
1/2 tsp salt
1/4 tsp ground ginger
1/4 c honey
1 can (14½ ounces) chickpeas, rinsed and drained
1/4 cup raisins (optional)

1. PREHEAT the oven to 400°F. Prepare the rice according to package instructions.
2. MEANWHILE, coat an 8" microwaveable baking dish with cooking spray. Set the bell peppers upright in the dish, cover with plastic wrap, and microwave on high power for 2 to 3 minutes, or until soft. Set aside.
3. PLACE the almonds on a baking sheet and toast for 5 minutes, shaking frequently. Set aside.
4. COMBINEthe oil, cinnamon, salt, ginger, and honey in a small saucepan over low heat. Cook, stirring constantly, for about 2 minutes, or until well blended (do not let it come to a boil). Set aside 2 tablespoons of this honey mixture.
5. COMBINEthe cooked rice, chickpeas, toasted almonds, and raisins, if using, in a bowl. Add the honey mixture from the saucepan. Evenly divide the honey-rice mixture and fill the bell peppers.
6. DRIZZLE with the reserved 2 tablespoons of honey mixture, cover with foil, and bake for 15 minutes, or until heated through.
7. UNCOVER and let stand for 5 minutes before serving.

NUTRITION(per serving) 373 calories, 11 g fat, 1 g saturated fat, 11 g protein, 61 g carbohydrates, 30 g sugar, 9 g fiber, 569 mg sodium

If you live in the southwest, continue to enjoy the sweet taste of local cantaloupes well into the fall. Succulent plums and pungent watercress combine with the melon for a sweet and tart salad.

PREP TIME: 20 minutes / COOK TIME: 0 minutes
TOTAL TIME: 20 minutes
SERVINGS: 6

1/3 c coarsely chopped red onion
1/4 tsp grated lime peel
2 Tbsp lime juice
1/8 tsp salt
1 Tbsp olive oil
2 Tbsp honey
1/4 tsp freshly ground black pepper
3 c 3/4" chunks ripe cantaloupe
2 ripe plums, thinly sliced
1 bunch watercress, tough stems trimmed
2 Tbsp crumbled goat cheese or feta cheese
2Tbspsliced almonds or pumpkin seeds

1. MIXthe onion, lime peel, lime juice, salt, oil, honey, and pepper in a salad bowl with a fork. Stir to combine.
2. ADD the cantaloupe, plums, watercress, cheese, and almonds or pumpkin seeds, and toss to mix. Serve immediately.

NUTRITION(per serving) 104 calories, 4 g fat, 1 g saturated fat, 2 g protein, 17 g carbohydrates, 15 g sugar, 2 g fiber, 97 mg sodium

Simply grill two of the most vitamin- and nutrient-rich vegetables—sweet potatoes and Brussels sprouts—with fresh garlic and sesame oil for a quick dish.

PREP TIME: 10 minutes/ COOK TIME: 25 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4

2 sweet potatoes, peeled, cut into walnut-sized chunks
8 ounces brussels sprouts, halved
4 garlic cloves, thinly sliced
2 tsp canola oil
1/4 tsp salt
1/2 tsp regular or hot toasted sesame oil
Freshly ground black pepper

1. PREHEAT a covered grill.
2. COMBINEthe sweet potatoes, Brussels sprouts, garlic, canola oil, and salt ina large bowl. Toss to coat. Place the vegetables in a grill basket or portable grill rack. Set on the grill and cover. Grill, turning occasionally, for 20 to 25 minutes, or until tender.
3. TRANSFER the vegetables to a platter. Drizzle the sesame oil on top. Season to taste with black pepper. Toss.

NUTRITION(per serving) 134 calories, 5 g fat, 0 g saturated fat, 4 g protein, 19 g carbohydrates, 5 g sugar, 4 g fiber, 195 mg sodium

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This dinner is easy and versatile. Use Golden Delicious apples to satisfy a sweet tooth, or Granny Smith apples if you’re in the mood for a tart bite.

PREP TIME: 5 minutes / COOK TIME: 55 minutes
TOTAL TIME: 1 hour
SERVINGS: 6

1¼ lb premarinated peppercorn pork tenderloin
1 lb (4 cups) frozen French onion oven-roast potatoes
1 c chunky unsweetened applesauce
2 apples, cored, cut into walnut-size chunks
2 Tbsp stone-ground mustard

1. PREHEAT the oven to 375°F. Coat a 17" x 11" baking pan or other large shallow baking pan with cooking spray.
2. PLACE the pork, potatoes, applesauce, and apples in the pan. Toss to coat with the applesauce. Clear a diagonal strip in the center of the pan. Place the pork in the cleared space.
3. BAKE for about 45 minutes, or until a thermometer inserted into the center of the pork reaches 155°F and the juices run clear. Remove the pork to a cutting board. Let stand for 10 minutes.
4. CUT the pork into thin slices. Stir the mustard into the potato-apple mixture.

NUTRITION(per serving) 269 calories, 7 g fat, 2 g saturated fat, 22 g protein, 31 g carbohydrates, 9 g sugar, 3 g fiber, 151 mg sodium

Alternate:Cool the Heartland Pork, Potato, and Apple Bake completely. Store in an airtight container. Refrigerate. To reheat, place one serving on a microwaveable plate. Cover with waxed paper. Microwave on medium power for 2 minutes, then on high power for 1 minute. Let stand for 1 minute.

Make ahead for the refrigerator: Assemble the Hearland Pork, Potato, and Apple Bake. Cover tightly with plastic wrap. refrigerate for up to 3 days. Remove the plastic wrap before baking according to the recipe directions.